A. Take 12-15 min to complete 3 sets of the following:
A1. Strict pull-ups x 5-7
A2. Seated z-press x 8-10 75,55 +
A3. 15-20 GHD sit-ups or 25 abmat sit-ups
B. 3 rounds for time
Row 500m or bike 25/18 calories
20 single DB step ups 50,35
10 chest to bar pull-ups
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-