A. EMOM 12 minutes
min 1- Max Pendlay rows in 30 seconds @ 115#/75#; 10+ reps
min 2- Max weighted Push-ups in 30 seconds; 45#/25# plate on back
min 3- Echo Bike/Assault Bike 20 seconds HARD effort
B. For time:
Randy with a twist"
75 Power Snatches for time @ 75#/55#
*Every break complete 10 burpees over bar
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