3882 Monday 9/23/2024

A
4 lap run, increase speed each lap
50' walking lunges
50' inchworm with pushup
50' crab walk
50' broad jumps
(15 min)

B
12 min EMOM
15 sec heavy front rack hold
15 sec rest
15 sec Max Pushups
15 sec rest

C
16 min AMRAP
5 power cleans (225/155lb)
8 chest-to-bar pull-ups
30 double-unders
(26 min)