A. Take 12-15 min to complete 3-4 sets of the following movements:
A1. Goblet Russian step ups x 6/leg
A2. Strict pronated pull-ups @ 20X2 x 5-7; add weight if feels good
A3. Strict ring dips @ 20X1 x 5-7
B. AMRAP 12 min
20 double unders
10 Barbell front rack lunges 95,65
5 deficit handstand push-ups
100m run
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-