A. Take 12-15 for the following:
Every 3 minutes x 4 -5 sets:
5 DB devils press 50/h,35/h
Row 250m or AB 15/12cal
B. AMRAP 15 min
60 bar facing burpees
30 overhead squats 115,85
10 muscle ups
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See AllA. Take 12 minutes to complete the following Push press 4 sets of 2 @ 87.5%-90% of 1RM *Complete a 5 sec pause overhead on the last rep B. Every 2:00 x8 sets (alternating for 4 sets each) set 1,3,5,7-
630
A. Take 15 minutes to build to a heavy single sumo deadlift for the day B. For time 9 DB snatches arm #1 30 Double unders 9 DB snatches arm #2 30 Double unders 15 DB snatches arm #1 60 double unders 1
670
24 minute AMRAP Run 200m 10 s2oh @ 115#/75# 20 walking lunges Run 400m 20 s2oh 40 Walking lunges Run 600m 30 s2oh 60 Walking lunges Run 800m 40 s2oh 80 Walking lunges Essentials For time w/ a partner
850
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