00:00-9:00
21-15-9
Thrusters @ 95#/65#
3-2-1
Rope climbs
Minutes 9:00-18:00
Assault Bike 30/24 cals
20 burpee box-jump overs 24"/20"
Assault Bike 30/24 cals
Minutes 18:00-27:00
Row 1000m/850m
50 single arm DB hang clean and jerks @ 50#/35#
Minutes 27:00-36:00
21-15-9 (x2 for ab mat sit-ups)
GHD sit-ups
30-20-10
Push-ups
*ALL with a 7 minute time cap
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