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
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
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-