A. Every 90 sec for 4 sets each, alternate between the following two movements:
A1. Farmer’walk/waiter’s carry x 25m/side
A2. 1 power clean + 6-8 front squats @ 30X1; working to a tough set
B. For time:
7 wall walks
14 thrusters 135,95
21 bar facing burpees
14 thrusters 135,95
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/. 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