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
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re