A. For time:
Row 2000m or AB 80 calories
200 air squats
150 sit-ups
100 kettlebell swings 70,53
**split row/AB and reps any way you like
B. Extra credit:
3 sets
DB bent over flies x 20
Banded face pulls x 25
DB alt hammer curls x 10/arm
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