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
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See AllA. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
520
A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1
660
24 minute AMRAP Run 200m 10 s2oh @ 115#/75# 20 walking lunges Run 400m 20 s2oh 40 Walking lunges Run 600m 30 s2oh 60 Walking lunges Run 800m 40 s2oh 80 Walking lunges Essentials For time w/ a partner
850
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