A. Take 15 min to alternate between the following movements for 3-4 sets
A1. 15 DB KB deadlifts 70/h, 53/h
A2. AMRAP handstand push-ups in 30sec
A3. 20 ghd sit-ups
B. 5 Rounds for time:
Run 200m
50m Single Arm Overhead Kettlebell
Carry Left
50m Single Arm Overhead Kettlebell
Carry Right
20 Kettlebell Swings (53,35)
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