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