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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H