A. In 12 min complete 4 sets of the following
10-8-6-4 barbell thruster building load from 115/75
Rest :15
Max DU in 30 seconds
Rest 1:30-2:00 btw sets
B. EMOM 20 min
Min 1- bike 10/8 cals
Min 2- 15-18 UB kB swings 53/35
Min 3- max burpees in 1 min
Min 4- rest
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