A.
20 Minutes AMRAP
10 Single Arm Alternating DB Snatches 50/35#
10 C2B Pull-ups
30 Double Unders
10 Wall Ball Shots 20/14#
10 Box Jump Overs 24/20”

Give a solid effort to part A

B.
After Resting 5-10 Minute From Part A
Remember, Lifting Shouldn’t Always Come Before Conditioning

Build To 5 Rep Max
Front Squat

C.
Build To a Max 50′ Hand Over Hand Rope Pull

Accumulate 300′ Handstand Walk

400 Meter Sandbag Bear Hug Carry (Walk)
Choose Something Challenging

Comments ( 3 )

  • Brad Salyer

    A. 8+20 Rx
    B. 225 (working on T-Spine strength and control)
    C. 135 (160 for 25

  • T

    A. 6+34rx
    B. 265
    C. 400m bear hug carry with 100#
    Bench press 3×5

  • Austin Salisbury

    Only had time for class today.
    8+42

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