8 minute AMRAP
Row 60/45 cals
40 GHD sit-ups or 60 ab mat sit-ups
AMRAP Row cals remaining time
rest 4:00
8 minute AMRAP
AB or echo bike 40/30 cals
20 Devil Press @ 50#/35# per hand
AMRAP bike cals remaining time
rest 4:00
8 minute AMRAP
Run 800m
AMRAP remaining time
10 pull-ups or 10 ring rows
10 HR push-ups
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H