A. EMOM 12 min
min 1: 6-8 dual DB box step up and overs 50/h,25/h
min 2: 8-10 SA KB snatches 53,35
min 3: wtd FLR x 45 sec
B. 3 sets of 4 min AMRAP; 1 min of rest between AMRAPS
4 min AMRAP
Row 250m or bike 12/10 cal
+ 50 DU
Set 1: In remaining time: as many air squats as possible
Set 2: In remaining time as many push-ups as possible
Set 3: In remaining time as many sit-ups as possible
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