A. Take 12 min complete 5 sets of the the following:
A1. Push press x 5-4-3-2-1; build to a heavy single
A2. Dual DB Bent over row @ 30X1 x 6-8; go heavy
B. AMRAP 15 min (for quality)
10 strict pull-ups
10 handstand push-ups
100m Farmers Walk 70/h, 53/h
10 strict barbell shoulder press 95,65
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