A. In 12 minutes complete 3 sets
A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand
A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed)
A3. Side Plank 30 sec/side
B. 3 rounds for time
Row 500m/425m or Bike 30/20 cals
20 Single arm DB hang clean and jerks @ 50#/35#
20 single DB step-up 24"/20" box
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re