A. Take 15 minutes to complete 4 sets of the followingÂ
  A1. 8 Half kneeling single arm DB strict press/armÂ
  A2. Max UB strict pull-ups/Banded pull-ups or ring rows (2-3 RIR)Â
  A3. FLR on floor 45-60 secondsÂ
B. 12 minute AMRAPÂ
100 Double undersÂ
75 Air squatsÂ
50 Single arm DB hang Snatches (alt. Every 5 reps) @ 50#/35#Â
25 burpees
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/. Â Â Â Â Â Â Â Â Â 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