A. Take 10 min to complete 3 sets:
10-15 double KB deadlifts+30m farmers carry
Rest 30-60 seconds
Single Arm DB push press @ 31X1 x5 tough reps/ arm
Rest 30-60 seconds
X3 sets
B. For time w/ partner
Run 400m together
100 pull-ups
200 push-ups
300 squats
Run 400m together
A. Take 10 min to complete 10,8,6,4,2 strict press; building to a HEAVY double B. For time: “Running Annie” 50-40-30-20-10 Double unders Sit ups Run 200m after each set
A. Back squats: Take 12 min to complete 5,4,3,5,4,3 reps between 75-90% B. 8 min AMRAP 4 DB snatch 50,35 5 burpee box jump ups **increase DB snatch by 2 each round Rest 4 min 8 min AMRAP Row 250m or A
A. Every 90 sec complete the following: Hang power snatch x 10,8,6,4,2 Build to a TOUGH set of 2 Building load from 60% B. For time: Cash in: run 800m or row 1000m