A. Take 12 min To alternate through the following movements for 3 sets
A1. Front foot elevated split squat @ 30X1 x 8-10/leg
A2. 20-25 double ring mountain climbers
A3. 30 sec side plank/side
X 3-4 sets
B. Take 5 min to
Run 400m
AMRAP in remaining time
Wall ball 30,20
Rest 2 min
Take 5 min to
AB 30/22 cal
AMRAP in remaining time
Situps
Rest 2 min
Take 5 min to
Row 40 cal
AMRAP in remaining time
Devils press 50/h, 35/h
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H