20 min EMOM -
1st minute - 15 Box Jump Over 24/20,
2 nd Minute - 22 WB,
3rd minute 14/12 caloires on the row,
4th minute AMRAP 1 arm DB snatch at 65/45/45/35lbs.
Rest the entire 5th minute. 4 rounds.
Strength Program:
Test Day #2
1 RM DL
MAx weighted pull up
Max weighted ring dip
Max Consecutives GHD sit-ups
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell