A. Take 12-15 min to complete 3-4 sets:
Front squats @ 30X1; build to a HEAVY double in 4 sets
50m double KB FR carry 53/h, 35/h
DB bench or floor press x 10
B. AMRAP 7 min
2 muscle ups
4 deficit handstand push-ups 5”,3”
200m run
Rest 3 min
AMRAP 7 min
Run 200m
10 push press 95,65
10 back squats 95,65
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S