A. in 12 minutes complete
10-8-6-4-2
Strict Press; building load from 105#/65#
20-16-12-8-4
DB renegade row @ 50#/35# per hand
B. 2 minute AMRAP
15 Box-jumps 24"/20"
15 push press @ 95#/65#
AMRAP barfacing burpees remaining time
rest 1 minute then repeat until 50 burpees are completed
cap at 4 sets with 4th set being a 3 minute AMRAP
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H