3 min AMRAP
10 barfacing burpees
10 UB shoulder to overhead 95/65+
AMRAP row cals remaining time
Rest 1 min
x3 sets
Build on s2oh if feels good and UB
+
3 min AMRAP
Run 200m
12/9 strict pull-ups
AMRAP pistols remaining time
Rest 1 min
X3 sets
+
3 min AMRAP
12 box-jumps 30/24
6 sandbag cleans
AMRAP bike cals remaining time
Rest 1 min
X3 sets
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