A. Take 15 minutes to complete 3 sets of the following
A1. 10 stiff legged deadlifts @ 95#/65#+
A2. 15 Seated DB strict press neutral grip
A3. 15-20 UB GHD sit-ups or 25 Feet anchored ab mat sit-ups
B. 5 rounds for time
10 sumo deadlift high pulls @ 95#/65#
15 Push-ups
20 reverse lunges in place
*15 minute time cap
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-up 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