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
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See AllMinutes 00:00-15:00 13 minute AMRAP Alternating whole rounds Echo Bike 12/9 cals 6 Devil press @ 50#/35# per hand Minutes 15:00-28:00 13 minute AMRAP alternating movements 15 Wall ball 30#/20# 10 pull
80
A. Minutes 00:00-12:00 10 min AMRAP 5 front squats 155/105 10 deadlifts 155/105 20 ab mat sit-ups B. Starting at 15:00 Every 2:00 for 6 sets 1 power clean 2 hang power cleans 1 shoulder to overhead Bu
860
For total time Row 1000m/800m 25 burpees Echo Bike 35/23 cals 25 burpees Run 800m rest 3:00 exactly then start with the run and work up the list
880
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