Warmup
Time: 20
200m Run/jog
+
5 Wall-squats 2012
10 Leg Swings (forward -back)
10 Leg Swings (side-side)
5 Broad Jumps
10 Ring Rows
x2
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
For Time (35m Cap)
4 Rounds
5 Burpee Pull-ups->Burpee Jumping Pull-up
10 Squat Clean 115/75 -> 95/65 -> 75/55 -> Front Squat
15 Box Jumps 24/20->20/14->Step-ups
20 Russian Kbs 53/35->44/26->35/18
then:
2k Run Buy-out
Ventilation with strong plumbing elements (Vpp) that transitions to Vpv (more ventilation) to finish with the 2k run. Heart rate should be high and steady, along with breathing.