A. Take 12 min to complete 3-4 sets of
A1. ring pull-ups x 6-8
A2. double ring mountain climbers x 15-20
A3. DB or barbell bench or floor press x 10
B. AMRAP 10 min
5 deficit handstand push-ups 5”/3”
100m run
5 kettlebell swings 70,53
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H