“Admiral Ackbar”

For time:

– RX –
75 reps for time of:
AbMat sit-ups

Straight into…

10-20-30 reps for time of:
DB thrusters (20/35 lb)
Burpees

– INTERMEDIATE –
60 reps for time of:
AbMat sit-ups

Straight into…

10-20-30 reps for time of:
DB thrusters (15/25 lb)
Burpees

– BEGINNER –
30 reps for time of:
AbMat sit-ups

Straight into…

5-10-15 reps for time of:
DB thrusters (10/15 lb)
Burpees

– MASTERS 55+ –
For time:
60 sit-ups

then…

10-20-30 reps of:
Dumbbell thrusters (15/25 lb)
Burpees

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Skill Work

Post-workout:

Accumulate:
50 DB hang muscle cleans
– Rest as needed.

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