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
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