A. Alternate between the following movements for 4 sets:
A1. Strict shoulder press from ground x 10,8,6,4 build to a tough set of 4
A2. Muscle ups x 2-3 or ring pull-ups x 4-6
B. 5 rounds for time
20 Hang power Snatches 75,55
15 toes to bar
10 handstand push-ups
Masters 7:15am
โ12 Days of Christmasโ
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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/. ย ย ย ย ย ย ย ย ย 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