A. Every 2 min: Back squat
3 @ 70%
1 @ 85%
3 @ 75%
1 @ 87%
3 @ 80%
1 @90%
B. AMRAP
8 min
Row 200m
10 burpees over the erg
10 Russian twists
Rest 2 min
AMRAP 8 min
AB 12/10 cal or run 200m
10 SA DB hang clean & jerks 50,35
20 double unders
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne