Hi,
Strength + Conditioning
Every :90s x 20 rounds
Rounds 1-5 - 12 front squats @115/83 (off the floor) - all squats unbroken
Round 6 - rest
Rounds 7-11 6 floor dumbbell hex presses + 12 pushups (Rx+ = archer pushups, 6 each side)
Round 12 - rest
Rounds 13-17 - 24 KB swings @ 53/35
Round 18 - rest
Rounds 19 and 20 - accumulate max burpees to 45# plate
Cash Out
100 alternating DB curls (50 each arm) in as few sets as possible.