For time
Run 600m or AB 3530 cal or row 750m
Then 3 rounds
12 power snatch 75,55
12 wall ball 30,20
+
Run 600m or AB 35/30 cal or row 750m
Then 3 rounds
10 burpees
15 kettlebell swings 53,35
+
Run 600m or AB 35/30 or row 750m
Then 3 rounds
20 prisoner step ups 24,20
15 push press 75,55
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