14 minute AMRAP w/ a partnerÂ
3-6-9-12-15...Â
GHD sit-ups or v-upsÂ
Thruster @ 75#/55#Â
Box-jump on and over 24"/20" boxÂ
*once a partner starts a movement, they must finish that movementÂ
 rest 3:00Â
14 minute AMRAP w/ a partnerÂ
Row 20 cals while partner Holds FLR
20 DB Power Clean and jerks @ 50#/35# per hand
20 burpees
*these movements can be split however
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne