3905 Saturday 10/19/2024

A
4 minutes on machine of choice

Into
20-15-10
Air squat
Kip swings
Plank shoulder taps

B
16 min EMOM
Min 1: T2B
Min 2: Pull-ups
Min 3: Hspu
Min 4: C2B
*Choose a number that you can maintain unbroken throughout for each movement

C
20 min AMRAP
With a partner
“Genu Valgum”
25’ synchro front rack lunges (95/65)
20 box jump overs (24/20), shared burden
25’ synchro back rack lunge (95/65)
20 shoulder to overhead (95/65), shared burden
25’ synchro overhead lunge (95/65)
20 alternating shoulder sandbag thruster (100/75), shared burden
*At 10 minutes do 30 sandbag cleans (100/75), shared burden