A. Take 15 minutes to alternate between the following for 3-4 sets:
A1. DB death march x 16 steps
A2. Seated barbell z-press @ 30X1 x 8-10
A3. Double ring tuck ups x 20
B. AMRAP 6 min
10-8-6-4-2
DB FR lunges 50/h, 35/h
Box jumps 24,20
Rest 5 min
AMRAP 6 min
12-9-6-3
Hang power cleans 135,95
Burpees over bar
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne