A. EMOM 6 minutes
Min 1: 7-10 tng Power Clean and jerks @ 95#/65#
Min 2: 10 lateral burpees over bar
right into B
B. EMOM 6 minutes
Min 1: 6-8 tng Power Snatches @ 95#/65#
Min 2: Echo Bike 10/8 cals
B. 7 minute AMRAP
3 rounds
Run 200m
8 single arm DB devil Press @ 50#/35#
AMRAP Jump rope remaining time
rest 3:00
x2 sets
set 1 max double unders
set 2 max Cross over single unders
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2