Accumulate 30/25 Cals on Any Machine
5 Bar Kips
3 Burpees (for technique)
10 Iron Cross Rotations
Five rounds for time:
Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
100 Burpee Pull-ups for time
Build to a Heavy 3
100% of Snatch
4 x 8 GHR