A. Take 12 min to complete 4 sets of the following:
5 strict pull-ups; may add weight
5 strict dips; may add weight
10 dual DB bent over rows
8-10 weighted push-ups
B. 12 min AMRAP
2 muscle-ups
4 handstand push-ups
8 kettlebell swings 70,53
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-