In 20 minutes complete below
Push Jerk
2 sets of 5 @ 75%
2 sets of 3 @ 80%
1 set of 1 @ 85%
1 set of 1 @ 90%
B. For time
1-2-3-4-5-6-7-8-9-10
Kipping HSPU
10-9-8-7-6-5-4-3-2-1
Deadlift @ 185#/125#
Masters
A. 4 sets; alternate movements
A1. Front squats @ 30X1 x 10,8,6,4; build
A2. Half kneeling SA DB press @ 30X1 x 8-10/arm
A3. Sandbag carry x 50m
X 4 sets
B. AMRAP 12 min
10 wall ball
8 cal AB
6 no push-up burpees
C. 100 anchored sit-ups for time
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