Updated: Mar 20, 2022
A. EMOM 12 min
min 1: supinated bent over row x 10
min 2: 5 DB devils press 50/h, 35/h
min 3: goblet wall sit x 30-45sec 70,53
B. AMRAP 12 min
48 double unders
12 Handstand push-ups
12 pull-ups
Masters
A. Complete 4 sets:
A1. Strict press from rack x 5; build to a tough set of 5
A2. 16 alt DB hammer curls
A3. Banded tricep extensions x 25
X 3
C. 4 rounds for time
Bike 12 cal
10 hanging knee raises
12 wall ball
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi