A. Every 3:00 x4 sets
AMRAP in 90 seconds
6 burpees
12-10-8-6 shoulder to overhead @ 115#/75#
AMRAP row cals remaining time
-build in load each set on s2oh if UB
-if you fail a s2oh within 1-2 reps of finishing the set, move on to the row
B. 4 minute AMRAP
40 DU or 40 Single unders
push-ups x 15
20 air squats
rest 2:00
4 minute AMRAP
Run 100m
8 toes to bar
12 Alternating DB snatches @ 50#/35#
rest 2:00
x2 sets
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