Warmup
Time: 20
200m Run
+
3 Rounds
20 Walking Lunges
10 Bodybuilders
10 Goblet Squats
15 Calf Raises
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
12 minute AMRAP
15 Thrusters 75/55->55/35->Goblet Squats
13 Burpees->Bodybuilders->To box
11 Cal Row
Rest 10 Minutes
12 minute AMRAP
14 Wall-Balls 20/14->14/10->10/4
14 Jumping Pull-ups
200m Run
This one is going to be tough. Treat each 12 min AMRAP as its own workout. The 10 minutes should be enough to fully recover and put out the same effort in the second AMRAP. Athletes should try to keep their heart rate above 90% for the entirety of each AMRAP and breathing heavy the entire time.