A. 12 minute AMRAP
Run 200m
18 Medball overhead sit-ups 20#/14#
40 Double unders or single unders
rest walk 4:00
12 minute AMRAP
Row or Bike 12/9 cals
6 burpees
10 front rack reverse lunges @ 95#/65#
Extra Credit
15 DB bicep curls
15 DB bench press
Side plank 30 sec/side
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-