A. In 12 minutes complete below for quality
A1. 15-12-9-6-3
Seated barbell strict press
A2. 10-8-6-4-2
Strict Pull-up; half reps pronated and half reps supinated (add band if needed)
B. For time
21 burpees
42 DB snatches @ 50#/35#
120 Double unders or single unders
15 burpees
30 DB snatches
80 double unders or single unders
9 burpees
18 DB snatches
40 double unders or single unders
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