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
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-