A. Take 12 min to alternate between the following two movements for 3 sets:
A1. DB Romanian deadlift @ 30X1 x 10
A2. 20-30 hollow hold + 20 hollow rocks
A3. Barbell floor chest press x 10
B. 5 rounds for time:
Run 200m
25 sit-ups
10 power snatch 95,65
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi