A. EMOM 12 minutes
min 1- Row 12/9 cals
min 2- 5-10 strict HSPU or 6-8 seated DB strict press
min 3- Side plank 20 sec/side
B. 3 rounds for time
15 Push Press @ 95#/65#
20 box-jump on and over 24"/20"Â
15 Sumo deadlift high pulls
20 v-ups
*15 minute time cap
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