A. Take 12 to 15 min to alternate between the following movements for 4 sets:
A1. DB Romanian deadlifts @ 2010 x 10-12
A2. Barbell rollout x 8-10
A3. GHD raise @ 31X0 x 8-10
B. 3 rounds for time
AB 15/10 cal or row 20/15 cal row
10 hang power snatch 96,65
10 box jumps 30,24
10 kettlebell swings 70,53
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