AM
A. 50 hspu for time 1" def. 13:34 25 reps at 5 min, 3/2 pattern thru first 35 reps
B. Rope Climb. 15 for time. 7:11, 5 at 1:30, 10 at 4:30
+
7 min AMRAP
30 Push Press 110#
5 Muscle Up
1 round + 7 reps
1 round + 7 reps
PM
30 seconds max burpees
30 seconds max power snatch 65#
30 seconds max double unders
30 seconds max effort airdyne
rest actively 8 min on airdyne @moderate aerobic pace - not z1
x4 sets
approx 11-13 burpees, approx 7-8 PS, approx 36-44 DU
30 seconds max burpees
30 seconds max power snatch 65#
30 seconds max double unders
30 seconds max effort airdyne
rest actively 8 min on airdyne @moderate aerobic pace - not z1
x4 sets
approx 11-13 burpees, approx 7-8 PS, approx 36-44 DU
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