A. Take 12-15 min to complete 4 sets of the following:
A1. Double KB front rack squat @ 30X1 x 8-10
A2. DB floor/bench chest press @ 20X1 x 10
A3. 20 ring mountain climbers
B. AMRAP 9 min
2-4-6-8-10-12-14-16-18-20-.....
Alternating DB snatch 50,35
Pistols
25 double unders after each set
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe