A. Take 12 min to complete 3-4 sets:
A1. DB bench press @ 20X1 x 15
A2. GHD hip extensions @ 30X1 x 10; add wt if feels good
A3. Dbl KB OH carry x 50m 53/h, 35/h
B. AMRAP 12 min
Run 200m
10 kettlebell swings 70,53
10 handstand push-ups
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