For time
Run 600m or AB 35/28 cal or row 750m
Then 3 rounds
12 power snatch 75,55
12 wall ball 30,20
2 min rest
+
Run 600m or AB 35/28 cal or row 750m
Then 3 rounds
10 burpees
15 kettlebell swings 53,35
2 min rest
+
Run 600m or AB 35/28 or row 750m
Then 3 rounds
20 prisoner step ups 24,20
15 push press 75,55
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