3 Rounds
10 Pause Squats
10 Spider Lunges
10 Alt Dead Bugs
10 Alt Samson Lunges
3 Rounds for time (9 Min cap)
21 Thrusters
30 Step Ups
Score by time
Rest until 12:00 Mark (Cap+3:00).
As far as Possible in 6 Minutes
3 Thrusters
15 Sit Ups
6 Thrusters
15 Sit Ups
9 Thrusters
15 Sit Ups
12 Thrusters
15 Sit Ups
15 Thrusters
15 Sit Ups
18 Thrusters
15 Sit Ups
Etc
1 Min Single Leg Flexion/side
1 Min Bretzel Stretch/side