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
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-upĀ 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