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 complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up 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