A. 12 minute AMRAP
   Run 200m
   18 Medball overhead sit-ups 20#/14#
   40 Double unders or single unders
  rest walk 4:00
 Â
   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
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne