Complete for time:
1000m row or 50/40 cal AB
150 sit-ups
100 lunges alternating legs
75 burpees
800m run
**partition any way you like**
Extra credit
40-30-20-10
Toe toe touches
Bicycle crunches
kB pull throughs
A. Take 12-15 min to complete the following: 20-16-12-8 DB renegade row/arm Front foot elevated goblet split squat/leg :60 wtd FLR B. 15 min time cap 75 Cleans 135,95 300 double unders *partition any
AMRAP with partner 30 min 50 double unders 400m run 30 med ball sit-ups 20,14 200m farmers walk 70/h,53/h 10 wall walks
A. Push press in 15 complete 2 sets of 5 reps @ 70%-75% with a pause in dip each rep 1 set of 5 @ 80% 2 sets of 3 @ 85% B. AMRAP 10 min 1-2-3-4-5-6-7-8 ..... etc Power cleans 165,115 Box jumps 30,24 M