A. AMRAP 6 min
Run 400m
AMRAP in remaining time of
6 sandbag front squats
16 sit-ups
+
Rest 2 min
+
AMRAP 6 min
Bike 25/18 calories
AMRAP in remaining time of
10 toe to bar
10 push-ups
+
Rest 2 min
+
AMRAP 6 min
Row 500m
AMRAP in remaining time of
5 box jumps 30,24
10 Dbl DB push press
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