A. Take 12-15 min to alternate between the following for 4 sets:
   A1. Dual DB renegade rows x 8-10/arm
   A2. 8-10 barbell bench press; build to a moderate set from 95,65
   A3. Ghd hip extensions @ 20X2 x 8-10; add weight if feels good
B. AMRAP 12 min
   Run 200m
   10 hand release push-ups
   20 front rack reverse lunges 75,55
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