A. Take 15 minutes to complete 3-4 sets
  A1. 12-15 Flat DB bench press @ 2020 tempo
  A2. Max strict pull-ups or ring rows in 45 seconds
  A3. 6-8 RDL's @ 3010 tempo
B. 10 minute AMRAP
36 Double unders
18 Ab mat sit-ups
9 Hang Power Cleans @ 115#/75#
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