Every 90 seconds, for 14 minutes (3 sets) of:
Minute 1 – Dwn & Bck Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
Minute 2 – Dwn & Bck Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 3 – 10 Chest to Bar Pull-Ups
"Ellen"
3 rounds for time of:
20 burpees
21 dumbbell snatches (50/35)
12 dumbbell thrusters (2x50/35)
Back Squat 6 sets of 3 reps 5 sec down & 3sec pause at the bottom Start light. Around 40% 8min AMRAP 8 Front Squats (95/65) 16 Box Jumps (24/20)
21min AMRAP 200m Run 15 Toes to Bar (V-Ups) 15 Hand release Push-Ups 200m Run 30 Sit Ups 15 Power Cleans (135/95)
Back Squat (18) 4 sets of 8 reps Start light. Around 45-50% 5rds For Time: 15 Goblet Squat (53/35) 40 Double Unders (:30) 250m Row
