Dominant Legs...

ADVANCED and FIRE-BREATHER

Training:

"Instrumental"

3 Rds

30 Sec/AMRAP

Thruster 75/55

30 Sec/AMRAP

No Push Up Burpees

Rest 1 Min

Then:

3 Rds

60 Sec/AMRAP

30 ft Shuttle Sprints

Rest 1 Min

Then:

3 Rds

60 Sec/AMRAP

Box Jumps 20"/24"

Rest 1 Min

Post totals for each part and thoughts to comments.

Training Notes:

This workout is AEROBIC and requires a PACE.  Maintain a sustainable work output for each round of work.

Box Jumps - ADV - Jump Up/Step Down FB - TNG