10:00 jump rope & freestanding handstand hold practice – keep hands within a 4′ x 6’ mat
+
For 12:00, use 1 bar and select weights within the range that you can adjust easily/quickly minute-to-minute:
Evens: 1 squat snatch, 80-90% 1RM
Odds: 1 squat clean, 80-90% 1RM
+
AMRAP in 18:00 w/a partner, trade off as desired by only 1 partner works at a time:
20 CTB pull-ups
20 wall balls, 30/20 to 10′
20 row calories
200m run
30 pull-ups
30 wall balls
30 row calories
300m run
40 pull-ups
40 wall balls
40 row calories
400m run
and so on…
+
optional:
bis,tris, & abs
sandbag carry
400m sled drag, moderate
Post results to comments.
A. 12:00 EMOM- no fails
115# snatches
165# cleans
+ for time: 30, 20, 10: 14:30
Pull ups
Wall balls
Row calories
Run
Every 5:00 for 10 sets:
5 med ball over shoulders, 150
15 air squats
Assault Bike easy in remaining time
complete