A. In 15 minutes complete 3 sets of the following
10 strict Supinated pull-ups w/ band if needed
12 barbell z-presses @ 85#/55#+
14 snatch grip pendlay rows @ same weight as z-press
B. 2 minute AMRAP
15 Wall ball 30#/20#
10 burpees
AMRAP Double unders or single unders remaining time
rest 1 minute then repeat until you accumulate 300 double unders/single unders
cap @ 4 sets but 4th set is 3 minute AMRAP
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