*Reminder there is no 6:30pm class tonight.
A. Take 12 min to compete 4 sets of the following:
A1. Strict press AMRAP 30 sec @ 75/55
A2. GHD situps x 15-20
B. 12 min AMRAP
Buy in: 50/35 cal AB or 60/50 cal row
+
AMRAP remaining time
30 AB mat sit-ups
20 kettlebell swings 53,35
10 pull-ups
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi