A. Back squats:
Take 12 min to complete 5,4,3,5,4,3 reps between 75-90%
B. 8 min AMRAP
4 DB snatch 50,35
5 burpee box jump ups
**increase DB snatch by 2 each round
Rest 4 min
8 min AMRAP
Row 250m or AB 12/10cal
8 handstand push-ups
A. Take 10 min to complete 10,8,6,4,2 strict press; building to a HEAVY double B. For time: “Running Annie” 50-40-30-20-10 Double unders Sit ups Run 200m after each set
A. Take 10 min to complete 3 sets: 10-15 double KB deadlifts+30m farmers carry Rest 30-60 seconds Single Arm DB push press @ 31X1 x5 tough reps/ arm Rest 30-60 seconds X3 sets B. For time w/ partner R
A. Every 90 sec complete the following: Hang power snatch x 10,8,6,4,2 Build to a TOUGH set of 2 Building load from 60% B. For time: Cash in: run 800m or row 1000m