A. Take 12 min to complete 3-4 sets of the following:
A1. Ring FLR x 45-60sec
A2. Side plank DB rotations x 10
A3. Ghd situps x 15-20
B. 5 rounds For time
Row 500m or AB 25/20 cal
30 prisoner step ups 24,20
20 kettlebell swings 53,35
10 atomic sit-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