A. Take 12 minutes to complete 3 sets of the following
A1. 15-12-9 Pendlay rows build per set from 115#/75#
A2. Seated arnold press x10 reps
A3. weighted FLR on floor 45-60 seconds
B. 10 minute AMRAP
10-20-30-40-50…
Double unders
5-10-15-20-25…
Deadlifts @ 135#/95#
3-6-9-12-15...
Burpees
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H