A. Every 90 sec for 3 sets rotate through the following:
A1. AMRAP muscle ups in 60sec
A2. AMRAP handstand push-ups in 60sec
A3. Wtd FLR 60sec
B. For time:
50 DB hang clean & jerk 50,35
50 air squats
40 HR push-ups
40 air squats
30 single DB step-ups
30 air squats
20 strict pull-ups
20 air squats
10 single arm devil press
10 air squats
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