The Third Alarm

10 Pull-ups
30 Box Jumps
30 Dive Bomber Push-ups
10 Pull-ups
30 Thrusters
30 Wipers
10 Pull-ups
30 Lunges
30 Burpees

Click here for a description of the Dive Bomber push up

Thruster is pictured above. Most people could do this using around 95 pounds.

Wipers are pictured above. You can use just the bar. Keep is steady and move your feet from one side to the other and back to center. That is one rep.

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