A. Take 12-15 min to alternate between the following movements for 3 sets:
A1. DB FR walking lunges x 25m 50/h, 35/h
A2. Handstand push-ups x 15; do as many strict as possible, then go to kipping
A3. GHD situps x 20
B. For time
30 burpee box-jump overs 24”/20”
45 deadlifts @ 155#/105#
60 wall ball 20#/14#
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-