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
For Time w/a partner 800m run together 40 Overhead squats 95,65 10 Toes to bar 600m run together 30 Overhead squats 95,65 20 Toes to bar 400m run together 20 Overhead squats 95,65 30 Toes to bar 200m
A. In 15 min complete Push press x5 @ 75% x5 @ 78% x3 @ 83% x3 @ 85% x1 @ 88% x1 @ 90%-93% (individuals choice based on feel but cap @ 93%) B. For time *15 min time cap 12-9-6-3-6-9-12 Deadlift 225,15
A. Row 500m @ HARD EFFORT; rest approximately 2 min x 2 sets B. 20 min AMRAP 400m run 12 Alt DB snatch 50,35 10 push-ups 5 pull-ups