A. Take 12 minutes to complete 3 sets of the following:
A1. 15 GHD back extensions w/ 2 sec pause at the top
A2. Max Strict Pull-ups or ring rows in 45 seconds
A3. 10 Seated DB strict press @ 50#/35# per hand
B. 3 rounds for time
50 Double unders or 50 single unders
16 Alternating DB snatches 50#/35#
12 burpees
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H