800 M run then:
Descending ladder
20 down to 2 , reps decrease by 2 each round
Wall ball
10 down to 1, reps decrease by one each round
Power clean 155/105
4oo M run to finish
Round 1 would be 20 wall ball and 10 power cleans, round 2 would be 18 wall ball and 9 power cleans.....once last 2 wall ball and 1 power clean are complete finish on 400 m run. Happy Friday!