3 rounds for time of:
Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell thrusters
♀ 25-lb. DBs ♂ 40-lb. DBs
Post time to comments.
Scaling:
Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.
Intermediate Option / 3 rounds for time of:
Run 200 meters
15 knees-to-elbows
Run 200 meters
15 dumbbell thrusters
♀ 20-lb. DBs ♂ 30-lb. DBs
Beginner Option / 3 rounds for time of:
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters
♀ 8-lb. DBs ♂ 15-lb. DBs
"TECH-MOV"