A. 10 minute AMRAP @ Moderate effort
  Run 100m
  3 Push Press @ 95#/65#
  Run 100m
  3 Box-jumps 24"/20"
*add 3 reps to the push press and box-jumps each round
+
Echo Bike 10 seconds @ HARD effort
rest 90-120 seconds
Echo bike 20 seconds @ HARD effort
rest 2 min
Echo Bike 1 minute MAX cals
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
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