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 w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe