10 min AMRAP @ Aerobic pace
Run 200m
12 kb swings 53/35
6 pull-ups
Rest 5 min
10 min AMRAP @ Aerobic pace
Assault bike 10/8 Cals
7 wtd sit-ups
6 box-jump 24/20
Rest 5 min
10 min AMRAP @ Aerobic pace
Row 10 Cals
20 double unders/40 single unders
10 thrusters 75,55
20 double unders/40 single unders
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