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
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