A. In 12 min complete 3 sets of the following:
A1. Ring dips x 5-7 or box dips x 10-14
A2. Supinated bent over barbell row @ 20X1 x 10
A3. Wtd FLR x :45-:60; 45,25
B. For time
Buy in: run 800m or 1000/850m row or 45/35cal AB
Then:
30-20-10
SA DB hang clean & jerk 50,35
Box jumps 24,20
Then:
Cash out: run 800m or 1000/850m row or 45/35 cal AB
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