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
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe