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
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-