A. Take 12 minutes to complete 3 sets of the following
  A1. 8-10 strict pronated pull-ups
  A2. 8-10 Strict Dips on ring/matador/box
  A3. Side plank 30-45 sec/side
*add band if needed to complete 8-10 strict pull-ups each set
B. 3 minute AMRAP
10 Single arm DB hang clean and jerks @ 50#/35#
10 Box-jumps 24"/20"
rest 3 minutes
3 minute AMRAP
35 Double unders or 35 singe unders
8 burpees
rest 3 minutes
x2 sets
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac