A. For max reps
2 minutes max pendlay rows @ 95#/65#
1 minute rest
2 minutes max Farmers walk 50m shuttles @ 70#/53#
1 minute rest
2 minutes max DB bench press @ 50#/35# per hand
rest 1:00 then repeat for 1 min of work and :30 of rest
B. 12 min AMRAP
10 single arm DB thrusters 50/35
10 single arm Db snatches
10 burpees
200m run
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-upĀ 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