A. Min 0:00-8:00
Run 400m
Then
AMRAP
6 wall ball 30,20
6 box jumps 30,24
Rest 2 min
Min 10:00-18:00
Row 500m
Then:
AMRAP
15 kettlebell swings 53,35
25 double unders
Rest 2 min
Min 20:00-28:00
30 man makers for time
In time: complete AMRAP burpees over DBs
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi