A. 10 rounds for time
6 burpees over the DB
10 Alternating DB snatches @ 50#/35#
14 Ab mat sit-ups
*Run 200m every 2 rounds
+
Extra Credit
3 sets
21,15,9 DB bicep curls (building load)
10-15 Dips (box/Rings/Stationary)
Side plank 30 sec/side
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi