Three 10-minute AMRAPs w/partner:
Only one partner working at a time, alternating whole movements
From 0:00 to 10:00, AMRAP of:
10 Box Jumps 30,24
10 Push-ups
10 kettlebell swings 70,53
Rest 2 min
10 min AMRAP of:
10 Alt SA DB snatch 50,35
20 Air Squats
30 Double-Unders
Rest 2 min
10 Min AMRAP of:
100 meter Run
5 Deadlifts 275,185
5 Handstand Push-Ups
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