A. Take 12 min to complete 3 sets of the following:
A1. Clean grip Romanian deadlift @ 31X1 x 10,8,6
A2. 60sec goblet wall sit 70,53
A3. Rope climbs x 2-3
B. For time:
Buy in: 600m run
Then:
5 rounds
10 SA Russian KB swings 53,35
10 SA KB shoulder to overhead 53,35
20 feet anchored abmat sit-ups with hands across chest
Then:
Cash out: run 600m
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