A. 3 min AMRAP
15 burpees
15 kB swings 70/35
AMRAP Row cals
Rest 1 min x3 sets
Rest 3 min
3 min AMRAP
60 double unders
18 single arm DB overhead walking lunges 50/35
AMRAP Bike cals remaining time
Rest 1 min x3 sets
Extra credit:
3 sets
50-30-10
Banded tricep pushdowns
Banded face pulls
DB bent over flies
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-