Complete for time:
30 power snatches (135/95#)
Complete for time:
10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
Perform a 100m DB/KB farmers carry (35/50 lb)
after each set of sit-ups.
Complete 4 rounds for time:
10 deadlifts (225/155#)
30 wall-balls (20/14#) (10/9')
Complete for time:
21-15-9
Pull-ups
DB clean and jerk/right arm (50/35#)
DB clean and jerk/left arm (50/35#)
Complete 3 rounds for time:
1,000/800m row
50 burpees
50 box jumps (24/20"")
800m run
Partners break up the row, burpees, box jumps,
and runs as needed; one partner moves at a time.
I.
EMOM 18:
1 cluster
II.
EMOM 6:
5 bar muscle ups
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