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 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