A. 4 Sets BTN Strict Press x 4-6 Single arm Russian KB Swing x 8-12/side (Rest 90 sec)
B. For time: 50-40-30-20-10 Double Under *10 Burpee After Each
A. 4 Sets: Back Squat x 4-6 Strict Pull-up x 1-2 (Rest 90 sec)
B. 3 Rounds for time: 20 Alt. DB Snatch (NTE 50/35#) 16 Alt. DB Goblet Reverse Lunges (8/per leg) 8 DB Goblet Squat 300m Run (78th st)
A. 4 sets: Hang Power Clean x 5-8 (Rest/mobilize 2 min)
B. Partner Workout 12 min AMRAP: P1: 100m Farmers Carry (77th st, NTE 53/35# per hand) P2: Row for Cals *Partners work on opposite tasks & switch after each 100m farmer's carry. Scores = total meters carried & total cals rowed.
A. 15 min to cycle [max 4 rds]: Supinated B.O. Barbell Row x 5-8 (w/ 2 sec pause at torso) Single arm OH Carry x end of Porsche garage Assault Bike x 15 sec @ high effort Mobility x 1 min - t-spine & pecs *Rest as needed b/w activities
B. 3 Rounds for Reps: 1 min - Toes to Bar 1 min - Box Jump Over (NTE 24/20", step down) 2 min - Rest *score = total T2B + BJ