Day

amrap in 7 min of: 20 box step ups with a med ball 20 wall ball shots with that same med ball rest 7 min amrap in 7 min with one bar of: 20 power snatches 75/55 30 shoulder to overhead 40 front squats READ MORE

work up to a heavy snatch in 20 min *every 5 min complete a max set of strict pull ups rest then amrap the following ladder in 9 min 20 cal row (*reset rower to zero each time) 6 handstand push ups 20 cal row 9 hspu 20 cal row 12 hspu – 30 cal row 15 hspu 30 cal row 18 hspu... READ MORE