A1. AMRAP 1 min squat cleans 155/105; rest 60 sec
A2. AMRAP 1 min DB box step up and overs 50/h, 35/h, 24,20; rest 60 sec
A3. AMRAP 1 min meters on rower; rest 60 sec
X 3 sets
B. AMRAP 10 min
2-4-6-8-10-12-14.........
power cleans 135,95
thrusters 135,95
bar facing burpees
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi