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