A. Take 12 min to alternated between the following movement for 5 sets:
A1. Barbell strict shoulder press x 10,8,6,4,2; build to. HEAVY set of 2
A2. Fat grip SA DB bent over row @ 20X1 x 10/arm
B. 6 min AMRAP
3 muscle ups
6/leg SA DB OH walking lunges 50,35
Rest 3 min
6 min AMRAP
6 handstand push-ups
12 kettlebell swings 70,53
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-upĀ 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