A. For time
Run 600m
45 Push Press @ 75#/55#
45 Sumo deadlift high pulls
Run 400
30 Push Press
30 Sumo deadlift high pulls
Run 200m
15 Push Press
15 sumo deadlift high pulls
Extra Credit
15 DB hammer curls
30 Banded tricep push downs
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