A. Take 15 min to alternate between the following two movements for 4 sets:
A1. Strict pull-ups x 2.2.2 @ 30X1; add weight if feels good
A2. Barbell Push Press x 5; build to a TOUGH set
A3. Strict Ring dips x 5; add weight if feels good
B. 12 min AMRAP
Run 100m
5 handstand push-ups
AB 10/8 cal or row 150m
5 toes to bar
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi