A. 8 min AMRAP
Row 250m
10 burpees over erg
10 kettlebell swings 53,35
Rest 2 min
Run 200m
10 hand release push-ups
10 box jumps 30,24
Rest 2 min
AMRAP 8 min
AB 12/10 cal
20 air squats
5 atomic sit-ups 45,25
7/28 Take 20 minutes to complete A. Back squat x10 @ 70% x8 @ 75% x6 @ 80% x4 @ 85% x2 @ 90% + B. For total time 21-15-9 Toes to bar Shoulder to overhead @ 95#/65# rest walk exactly 2:00 12-9-6 Power
A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14 snatch grip pendlay rows @ same weight as z-press B. 2 minute AMRAP
Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for time 7 Thrusters @ 75#/55# 7 burpees 7 Power Snatches @ 75#/55#