A. EMOM 12 minutes
min 1- Bike 10/8 cals
min 2- 7-10 seated DB strict press 50#/35# per hand
min 3- Max UB pull-ups if 8+ or Max pull-ups/ring rows in 30 seconds
B. 12 minute AMRAP
15 Box-jumps 24"/20"
30 Single arm DB snatches @ 50#/35#
15 Box-jumps 24"/20"
30 Single arm DB hang clean and jerks @ 50#/35#
15 box-jumps 24"/20"
30 Single arm DB overhead reverse lunge @ 50#/35#
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