A. For time
Row 500m/AB 25/20 cal
50 prisoner step ups 24,20
25 burpees onto plate
15 atomic sit ups 45,25
100 double unders
Row 500m/ AB 25/20 cal
100 double unders
15 atomic sit-ups 45,25
25 burpees into plate
50 prisoner step ups
Row 500m/AB 25/20cal
B. Extra credit
3 sets
10-12 DB bicep curls
15 OH DB tricep extensions
12-15 DB bent over flies
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi