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
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S