A. Take 12 min to complete 3 - 4 sets of the following:
A1. Strict pronated pull-ups @ 20X3 x 6-8; done in doubles
A2. DB floor or bench chest press x 10; HEAVY
A3. Front foot elevated goblet split squat @ 30X1 x 8-10/leg
B. Buy in: 3 min AMRAP calories of row or AB
Then
7 min AMRAP
Wall ball 20,14
Every min on the minute, stop and complete 5 deadlifts @ 225,155; start with deadlifts at 3:00 on the clock
Then
Cash out: 3 min AMRAP cal on row OR AB
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H