"3 x 3 ON/ 2 OFF"

EQUIP: Rower, Jump Rope, Pull-Up Bar, Bar (95/65), KB (c: 70/53, p: 53/35, f: 35/18)

WARM-UP:

*Active Stretch

3 Rounds -

*20 Double-Under

*2 Burpee

*4 KB Swing

*2 Power Snatch + OHS

*4 T2B

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(0:00 - 15:00)

3 Rounds

Within 3 min., complete:

*15 cal Row

*45 Double-Under (sub: 45 Singles + 45 Mtn. Climber)

*AMRAP: Toes-2-Bar

-rest 2 min.-

SCORE = Total # T2B’s

(15:00 - 30:00)

3 Rounds

Within 3 min., complete:

*10 Ring Push-Up

*30 Star Jump

*AMRAP: Thruster (95/65)

-rest 2 min.-

SCORE = Total # Thrusters

(30:00 - 45:00)

3 Rounds

Within 3 min., complete:

*5 Wall Walk

*15 Burpee

*AMRAP: Overhead Squat (95/65)

-rest 2 min.-

SCORE = Total # OHS

(45:00 - 60:00)

3 Rounds

Within 3 min., complete:

*3 Pull-Over (sub: 3 Skin-the-Cat OR 3 Body Blaster)

*9 Squat Snatch (95/65)

*AMRAP: KB Swing (c: 70/53, p: 53/35, f: 35/18)

-rest 2 min.-

SCORE = Total # KB Swing

FINAL SCORE = Total T2B + Total Thruster + Total OHS + Total KB Swing