00:00 – 10:00 – Back Squat
5×5, 70% Every 2 min
then (keep bars out)
10:00-15:00 5 min AMRAP
- 10 KBS (70/50) Overhead
- 5 Burpee Box Jumps (24/20)
- 10 Butterfly Sit Ups (20/14 wall ball)
15:00 – 21:00 – Back Squat
3×5, 70% Every 2 min
then (keep bars out)
21:00 – 28:00 – 7 min AMRAP
- 10 KBS (70/50) Overhead
- 5 Burpee Box Jump Overs (24/20)
- 10 Butterfly Sit Ups (20/14 wall ball)
- Pick up where you left off
28:00 – 30:00 – Back Squat
1×5, 70% Every 2 min
then
30:00 – 39:00 – 9 min AMRAP
- 10 KBS (70/50) Overhead
- 5 Burpee Box Jumps (24/20)
- 10 Butterfly Sit Ups (20/14 wall ball)
- Pick up where you left off
- 1 continuous score