A. 10 minute AMRAP
10 Flat DB bench press @ 50#/35# per hand
10 pull-ups
10 DB front squats @ 50#/35# per hand
rest 5 minutes
10 minute AMRAP
Row 15/12 cals or run 200m
12 KB swings @ 70#/53#
9 no jump burpees
rest 5 minutes
10 minute AMRAP
Assault Bike
12/9 cals
12 Push Press @ 95#/65#
12 GHD sit-ups or 12 v-ups
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe