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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H