A. Every 90 seconds x4 sets each alternate btw the following:
A1. 4-6 tng push press taken from ground @ 115#/75#+
A2. Double KB front rack carry x 50m @ 53#/35# per hand
B. 3 sets For max reps
1 minute v-ups or GHD sit-ups
1 minute Box-jumps 24”/20”
1 minute SA DB hang clean and jerk @ 50#/35#
1 minute HR push-ups
Rest walk 1 minute btw sets
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