A. For total time
50 kB swings 53/35
25 AB mat sit-ups
40 goblet reverse lunges 53/35
25 AB mat sit-ups
30 burpees
25 AB mat-ups
20 box-jumps 30/24
Rest exactly 3:00 then start again working from the bottom up
B. Extra credit:
3 sets:
12 DB bench press
15 DB side lateral raise
20 alt DB bicep curls 10/arm
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-