A. Take 12 minutes to complete:
A1. clean grip Deadlifts @ 30X1 x 5; build to a heavy set of 5
A2. GHD situps x 10-15
B. For time
21-18-15-12-9-6-3
Wall ball 20,14
Prisoner stepups 24,20
After each set perform 25 double unders
A. Take 12 minutes to complete 4 sets of the following -Single arm Farmers walk+Single arm DB OH carry 50m/arm -Weighted Plank on elbows 45-60 seconds (at most 1 break) -Sorenson Hold 30 seconds (add
A. Take 20 min to find a 1 rep max power snatch B. 5 rounds Run 200m 4 power snatches @ 80% of A 8 lateral burpees over bar Masters A. Bike 30sec at high effort; 30 sec easy effort x 10 sets B1. Barbe
For time w/partner 1 mile run (1600m) w/ med ball 20,14 90 box jumps overs 24,20 80 toe to bar 70 power snatch 95,65 60 handstand push-ups 50 burpees **partition reps, run/row any way you like for the