1.AMRAP x 20 minutes With a partner share the work 50 Toes to Bar 100 Push ups 50 DB Snatch 100cal row
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Wednesday 1. 4 sets of 10 sec bike sprint *hit the same watts as last week 5 Power Cleans @75-50% 8 jump squats 200m run * rest 3-4 minutes
Thursday 1. 3 sets of 600m run 10 Overhead Squats (155/105) 15 Burpee Box jump overs Rest 3 minutes
1. Every 90 seconds for 15 minutes 1- back Squat x 8 reps 2 – 5 Strict pullups+ 10 ring Push ups
1. Every 90 sec for 12 minute Front squat Set 1-3 3 Reps Set 4-6 2 Reps Set 7-8 1 Rep 1. AMRAP x 12 minutes With a partner Alternate Rounds 10 DB Push Jerk (50/35) 5 muscle ups 10 DB Push Jerk
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