Thursday, January 19, 2023
12 rounds for time
15 air squats
10 push press @ 75#/55#
5 burpees
*Run 200m AFTER every 3 rounds
30 minute time cap
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See AllA. Take 15 minutes to complete the following: A1. Build to a heavy single push press right into A2. build to a heavy single push jerk B. For time 15 shoulder to overhead @ 77% of heavy single Push pre
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A. EMOM 12 minutes min 1: 4 devil press @ 50#/35# per hand min 2: Echo Bike 10/8 cals min 3: 10-15 Toes to bar *add 1 rep to Devil Press and Echo bike cals each round B. 8 minute AMRAP 3-6-9-12-15 Pow
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A. Take 12 minutes to complete 3 sets of the following A1. 16,12,8 front rack reverse lunges @ 115#/75#+ A2. Bar Muscle-up x3-5 reps or Strict/Banded pull-ups x10-15 reps A3. FLR on floor 45-60 second
1660
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