A. Take 12 min to complete 3 sets:
A1. Goblet Rear foot elevated split squat @ 30X1 x 6-8/leg
A2. SA DB/KB bent over row @ 30X1 x 10/arm
A3. Ring FLR x 45-60sec
B. AMRAP 8 min
3-6-9-12-15-18.....continue adding 3 reps each set until time expires
Hang power snatch 75,55
Box jump 30,24
Front squats 75,55
Extra credit:
Row 250m or AB 15/12 cal with 1 min rest x 4-6 sets; all sets at sustained pace
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