Saturday, August 11th

Warm-up:

Dynamic Stretching

-then-

AMRAP3:

10x BAMSU

10x Air Squats

5x Push-ups

5x Pull-ups

Metcon:

Team of 2

1) 0:00-2:00: Max Hand-Release Push-ups

2:00-4:00: Max Pull-ups

4:00-6:00: Max Air Squats

6:00-8:00: Max Box Jump Overs @ 24/20”

8:00-10:00: Max Synchronized BAMSU

10:00-12:00: Max Partner Plank Burpees

*Total Reps

*L3: C2B| Alt. Pistols

*L1: Jumping PU’s

2) 0:00-3:00: Max Front Squats @ 135/95

3:00-6:00: Max Power Cleans @ 135/95

6:00-9:00: Max Jerks @ 135/95

*Total Reps

*L3: 155/105

*L1: 115/80 or less

3) AMRAP6:

Alt. 200m Sprints

*Total distance