A. EMOM 12 min
Min 1: 6-8 DB box step overs 24/20, 50/h, 35/h
Min 2: 10 overhead squats 95,65
Min 3: 2-6 muscle ups
B. For time
20 power snatch 75,55
50 Double unders
Run 200m
20 power snatch 95,65
50 Double unders
Run 400m
20 power snatch 115,75
50 Double unders
Run 200m
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