Author name: Eric Marrero

Strength Push press  Work up to heavy set of 3 AMRAP in 15:00 (ladder style): 5 Shoulder to overhead (115,80) […]

Strength  Squat clean  Work up to heavy single  5 rounds for time: 300 Meter run  20 Hand release push ups 

Teams of two.  With 40:00 on the clock, perform: 300/270/240 Calorie relay row (3×50/40 calories each partner) Then with remaining

Strength  Hang power snatch  Work up to heavy single  5 rounds for time: 50 Double under  12/9 Calorie bike 15

Strength  Barbell bench press Work up to heavy set of 3 AMRAP in 15:00 (ladder style):  3 Pull up RX+(1

Strength  Barbell bent over row (supinated grip) 4×12-15 For time: 800 Meter run 27 Deadlift (225,160) RX+(245,170) 15 Bar facing

Strength  Front squat (1&1/4) 5×3 increasing  4 rounds  With 6:00 on the clock, perform: 50/40 Calorie row 30 Single arm

Teams of two.  AMRAP in 40:00 (ladder style): 3200 Meter relay run (4x400m each partner): Then, 10 Synchronized squat  10/8

Strength  Back squat  5×3 increasing  AMRAP in 15:00: 20 Front rack reverse lunge (95,65) RX+(115,80) 25 American KB swing (55,35)

Strength  Barbell z press  4×8-12 increasing  For time: 3 rounds: 30 Hand release push up 15 Box jump over (24,20)