A. EMOM 12 min
min 1: 8 overhead squats 115,75
min 2: 14-16 DB renegade rows 50/h, 35/h
min 3: 45 double unders
B. 15 min AMRAP
Run 400m
5 wall walks
10 front squats 135,95
** every 2 rounds makes add 20#, females add 10#
Extra credit:
3 sets
20 weighted sit-ups
10/side weighted Russian twists
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