A. Front squats; take 10 min to work through 5 sets of 3 front squats @ 20X1; build to a TOUGH set of 2
B. Every 90sec alternate between the following two movements x 4 sets:
B1. Strict pull-ups @ 20X2 x 2-3; add weight if feels good
B2. Barbell floor chest press x 8-10
C. For time
21-15-9
Thrusters 95,65
Toes to bar
Run 200m after each set
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi