With a partner
Minutes 00:00-15:00
15 minute AMRAP
15 GHD sit-ups or 20 Ab mat sit-ups
12 ground to overhead @ 95#/65#
9 Barfacing burpees
*alternating movements for 15 minutes
Minutes 15:00-20:00
rest
Minutes 20:00-35:00
15 minute AMRAP
25 kipping HSPU 3" defecit
200m partner run
15 Devil Press @ 50#/35# per hand
*Split reps however but run together
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