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
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-up 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