A. Take 12 min to complete 3-4 sets of the following:
A1. 15-20 ghd sit-ups or v-ups
A2. DB bench press or barbell floor chest press x 10
A3. Strict pull-ups x 2.2.2 @ 20X2; add weight if feels good
B. AMRAP 15 min
15 push-ups
12 toes to bar
9 hang power snatch 75,55
Run 200m
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne