30 MAR 2012 - AMRAP, Toes to Bar, Box Jumps, Wallball

HEAVY:

Front Squat
Between sets, perform:
5 One-Handed Dumbbell Cleans
5 Ring Dips

INTENSITY:
AMRAP, 12 Minutes
5 Toes-to-Bar
10 Box Jumps
15 Wallball (20/14)
200m run

RESET:
2 Rounds of:
25 Overhead Walking Lunge Steps (45/25)
15 Plyometric Push-Ups
5 Around the Worlds

*Plyometric Push-Up - set the 45lbs bumper plate down and put one hand on the plate, while the other is on the ground. Do push-ups.