A. For time with partner:
12 min time cap EMOM alternating movementsÂ
Min 1: 50 second Max Echo/Assault calsÂ
Min 2: 50 second Max BurpeesÂ
EMOM is done when the partners complete 120 burpees and 120/90 cals on the BikeÂ
*if you finish all reps of a movement before 12 min then that movement becomes restÂ
*If you biked last week, row today!Â
B. 8 minute AMRAPÂ
20 Double unders or 40 single undersÂ
15 Ab mat sit-upsÂ
7 Kb swings @ 53# /35#
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