101 modified
Goblet Squats (#25, #15)
Swings
Pushups
Situps
Training:
1) 5rds - For time
10x burpees - 25 meter run
10x pushups - 25 meter run
15x jumping lunges - 25 meter run
15x squat jumps - 25 meter run
2) 20 - 16 - 12 - 8 - 4 Countdown grind
Ball Slams (#12, #8)
Dumbell Thrusters (#35, #15)
Comments: Ya I know, 3 Work capacity circuits back to back. The warm-up starts slow but turns out to be a circuit in itself. Part 1 is a modified version of Ross Enamait's Work Capactiy 101, which is possibly the 10 most difficult minutes I have ever experienced.