Today's program for your training
10 x lunges
5 x Roll-over into V-sit
5 x push ups
8 x DB snatch (light weight)
5 x Down ups
20 cal Assault bike (both, at the same time)
8 Wall walks
50 Single unders/Double unders (both, at the same time)
16 Ring rows/Pull ups
Rest 3 min
Front squat @30/45 Intermediate: @35/50 RX: @40/60
Burpee over bar
Rest 3 min
12 Sync. Knee raises/knees to elbows/Toes to bar
16 Hang clean & Jerk
12 Alternating shuttle runs
20 cal Assault bike
4 Wall walks
50 Single unders/Double unders
8 Ring rows/Pull ups
Rest 3 min
Front squat @30/45 Intermediate: @35/50 RX: @40/60
Burpee over bar
Rest 3 min
12 Knee raises/knees to elbows/Toes to bar
8 Hang clean & Jerk
6 Alternating shuttle runs
Comment: In AMRAP 8 you are supposed to alternate between partners. The first partner does the round of 2 reps and then the other partner does the round of 2 reps. Continue like this. Alternating Shuttle runs=alternate between partners.