A. q(3:00) x 5
14 alternating DB Snatches
20 WB
14-26 ABMSU or 100m run
*minimal rest each round so pace yourself starting in round 1
B. AMRAP [3] sRing Dips or Pushups
REST [2]
AMRAP [3] HS Walk 25’, HS Hold or Wall Sits
REST [2]
AMRAP [3] kHSPU or DB PP
*if you have excellent shoulder endurance opt for HS walks or HS hold. If not, go for the Wall Sits on the 2nd AMRAP
A. Establish a 1RM or 3RM BS [20]
B. 3 RFT [30]
21/16 cal Echo Bike or C2 Bike
21 T2B, V-ups or ABMSU
15/12 cal Echo Bike
21 CTBPU or 11 sPU
9/7 cal Echo Bike
REST [2] between rounds
A. Establish a 1RM Jerk or 3 RM sPress [20]
B. q(5:00) x 6 (in teams of 2)
AMRAP [2:30] (partner 1)
10 shuttle runs (buy-in)
DT (AMRAP)
REST [2:30] (partner 2)
*partners share DBs or BB, resume DT where partner stopped.
*open standard shuttle runs
*DT = 12 DL + 9 HPC + 6 STO
*RDS 1-3: 115/75 bar or DBs
*RDS 4-6: 135/95 bar or DBs
Extra: 5×20 DB FR Reverse Lunges
