A. Take 12 minutes to complete 4 sets of the following
  A1. 3-point DB rows @ 30X1 x 10/arm
  A2. 15 Bar/Ring/Box dips
  A3. 15-20 GHD sit-ups or 25 Feet anchored ab mat sit-ups
B. 3 minute AMRAP
  5 burpees
  7 Box-jumps 24"/20"
  9 push Press @ 95#/65#
rest 1:00
x3 sets
-Goal is Increase pace per set
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