A. Take 15 minutes to complete 4 sets of the following
12 Pendlay rows @ 115#/75#
12 Tall kneeling DB strict press
Max strict pull-ups/Banded pull-ups in 45 seconds
B. 4 minute AMRAP
2 rounds
36 Double unders
12 goblet reverse lunges @ 50#/35#
12 Single arm DB hang clean and jerks @ 50#/35#
AMRAP Ab mat sit-ups remainig time
rest 1:00
x3 sets
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute