A. EMOM 6 min
2 hang power snatch from mid thigh
B. Take 10 min to build to a HEAVY set of 3 snatch grip deadlift @ 30X1
C. Min 0:00-3:00
2 rounds
30 double unders
10 deadlifts 185,125
Min 3:00-6:00
2 rounds
35 double unders
12 deadlifts 185,125
Min 6:00-9:00
2 rounds
40 double unders
14 deadlifts 185,125
Min 9:00-12:90
2 rounds
45 doubles unders
16 deadlifts 185,125
Continue until you can’t get 2 rounds in the 3 minutes
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2