A. Front squat x 7,5,3,1,1,1 reps; working to a HEAVY single in 12 min
B. Take 8 min to complete 4 sets of the following:
B1. Strict ring pull-ups x 6-8; add weight if feels good
B2. Strict Ring dips x 4-6; add weight if feels good
C. 3 rounds for time:
Run 400m
12 ring push-ups
9 box jumps 30,24
6 atomic sit-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-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re