For time w/ a partnerÂ
30 burpee box-jump on and over 24"/20"
40 s2oh @ 155#/105#Â
30 burpee box-jump on and overÂ
40 s2oh @ 135#/95#Â
50 toes to barÂ
30 burpee box-jump on and overÂ
40 s2oh @ 115#/75#Â
50 toes to barÂ
60 Power Cleans @ 115#/75#
*Weight should start tough for the barbell then get lighter throughout the workout
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A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A