A. 10 min AMRAP
5 rounds
14 single arm DB hang clean and jerks 50/35
12 burpees
+
Max row cals remaining time
Rest 5 min
10 min AMRAP
10-20-30-40-50
AB mat sit-ups
Air squats
+
Max bike cals remaining time
B. Weighted FLR on floor
Accumulate 3:00 45/25
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H