AMRAP with a Partner in 23 minute
22 Hand Release Push-Ups
22 Deadlifts 155,105
22 toes to bar
22 Box Jump overs 24,20
Partner A performs a 400 m Run or 500m row while Partner B completes as many reps as possible, then switch.
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See AllA. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
60
A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1
610
24 minute AMRAP Run 200m 10 s2oh @ 115#/75# 20 walking lunges Run 400m 20 s2oh 40 Walking lunges Run 600m 30 s2oh 60 Walking lunges Run 800m 40 s2oh 80 Walking lunges Essentials For time w/ a partner
840
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