Minutes 00-10:00
8 min time cap
21-15-9
Burpees
Wall ball 30/20
Minutes 10-20
8 min time cap
12-24-36
Box-jumps/step-ups 24/20
Single arm DB shoulder to overhead 50/35
Minutes 20:00-30:00
8 min time cap
40-30-20-10
Air squats
20-15-10-5
GHD sit-ups
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-