7-7-7-7-7 Bench Press
5 x 1 Minute Squat Holds Between Sets
Then
Starting @ 0:00 On A Running Clock
4 Rounds (8 Minute Time Cap)
– 13 Thrusters @ 75/55lbs
– 13 KB Swings @ 24/16kg
– 13 Abmat Sit Ups
Rest Up To 10:00
3 Rounds (6 Minute Time Cap)
– 13 Thrusters @ 75/55lbs
– 13 KB Swings @ 24/16kg
– 13 Abmat Sit Ups
Rest Up To 18:00
2 Rounds (4 Minute Time Cap)
– 13 Thrusters @ 75/55lbs
– 13 KB Swings @ 24/16kg
– 13 Abmat Sit Ups