A. EMOM 12 minutes
min 1: 10-15 UB toes to bar or toes to bar skill work 30 seconds
min 2: Echo bike 12/9 cals
min 3: 8-10 seated DB strict press @ 50#/35# per hand
B. 5 minute AMRAP
2-4-6-8-10…
Push-ups
Alternating DB snatches @ 50#/35#
5-10-15-20-25…
Double unders or single unders
rest 2:00
x2 sets
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/. 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