A. Take 12 min to alternate between the following movements for 3-4 sets:
A1. Barbell front rack walking lunge x 10 steps/leg; building from 95,65
A2. Strict pronated pull-ups x 2.2 @ 20X3
A3. AMRAP dips in 30 sec
B. For time:
20 front squats 95,65
30 shoulder to overhead 95,65
Run 400m
40 Barbell stepups 20/leg 95,65
Run 400m
30 shoulder to overhead 95,65
20 front squats 95,65
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe