**40 min time cap
For total time
Run 600m
+
3 rounds
15 kb sumo deadlift high pulls 70/53
15 HR push-ups
Rest exactly 2:00
Run 600m
+
3 rounds
15 shoulder to overhead 95/65
30 air squats
Rest exactly 2:00
Run 600m
+
3 rounds
12 toes to bar
50 double unders or 75 single unders
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe