A.Every 3:00 x4 sets INCREASE pace per set
2 minute AMRAP
Row 250m or Assault Bike 15/12 cals
AMRAP Devil press @ 50#/35# remaining time
B. 10 minute AMRAP
5 Deadlifts @ 225#/155#
10 HSPU
15 toes to bar
20 Walking lunges
AT HOME WOD
8 rounds for time
Run 200m; if you don’t have a 200m mark, run 30sec out and 30sec in
10 jumping squats
20 flutter kicks
30 mountain climbers
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/. 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