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 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/. Â Â Â Â Â Â Â Â Â 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