A. Take 12 minutes to complete 4 sets of the following two movements:
A1. SA DB press @ 30X1 x 10/ arm
A2. Double KB Front Rack squats @ 32X1 x 8-10 reps
B. 4 RFT
Front squats x 10 (155,105)
Hand release push ups x 15
Box jumps x 20 (24,20)
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi