Air Squats x 10
Pull-Ups 3 x 5
Push-Ups 3 x 5
BB DL, HC, FS, FR Sots Press x 5 each
Burpees over the bar x 5
1 x (Push Press + Thruster + Push Jerk) @ 90-95% of your 1RM Thruster
7 x Back Squat at same weight.
Row Cals (24/17)
21 Wall Balls (20/14)
18 DB Snatch (35/20) +(50/35)
15 Burpees over the rower (or parallette if sharing rowers)
This is a Comptrain Benchmark. See what you get, compare your score online if you like. A little bit different than the three rounds of King Kong. This one is light and fast. Don’t overthink the burpees, fall down, and get back up….they’ll be over before you know it.