A. Take 15min complete 3-4 sets of the following:
A1. Ring dip/bar dip x6-8 reps or 12-15 bench dips rest 30-60 sec
A2. Strict Pronated pull-up x5 reps with 3 sec lower each rep
B. For time
21 kipping HSPU
42 wall ball 20,14
Run 600m
15 kipping HSPU
30 wall ball
Run 600m
9 kipping HSPU
18 wall ball
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