A. EMOM 12 minutes
min 1: Bike 10/8 cals
min 2: 6-12 Mixed grip strict pull-ups
min 3: 4 Double kb deadlifts+4 kb Hang cleans+4 Kb s2oh+4 kb front squats @ 53#/35# per hand
B. 8 minute AMRAP
6 Power Cleans @ 135#/95#
12 Push-ups
18 Walking lunges
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