A. Take 12-15 min to alternate between the following for 3 sets:
A1. 8-10 DB Romanian deadlifts @ 30X1
A2. 4-6 Ring pull-ups @ 20X1; add weight if feels good
A3. Half kneeling KB/DB Shoulder press @ 30X1 x 8-10/arm
B. For time
Run 800m
15 push press 135,95
20 Double unders
Run 600m
12 push press 135,95
40 double unders
Run 400m
9 push press 135,95
60 double unders
Run 200m
6 push press 135,95
80 double unders
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute