A. Take 15 minutes to complete 4 sets of the followingÂ
  A1. DB z-press x10 reps @ 50#/35# per handÂ
   A2. Farmers walk 50m @ 70#/53# per handÂ
right into Max Diamond push-ups in 30 secondsÂ
B. 10 minute AMRAPÂ
20-40-60-80-100...Â
Double unders or single undersÂ
1-2-3-4-5...Â
Rounds of Complex @ 115#/75#
Complex:
3 Hang Power Cleans
3 front squatsÂ
3 s2oh
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne