A. EMOM 12 min
Min 1: Ring pull-ups @ 20X1 x 4-6
Min 2: AMRAP UB handstand push-ups; can be kipping, strict or deficit
Min 3: AB 10/8 calories
B. AMRAP 15 min
Run 400m
20 kettlebell swings 53,35
10 pull-ups
A. In 15 min complete Front squat x3 @ 80% x2 @ 85% x1 @ 90% x3 @ 83% x2 @ 88% x1 @ 93% B. 12 min AMRAP 8 pistols 12 toe to bar 200m run Masters A. Complete 3 sets of the following: A1. Barbell good m
A. Take 12-15 min to complete the following: 20-16-12-8 DB renegade row/arm Front foot elevated goblet split squat/leg :60 wtd FLR B. 15 min time cap 75 Cleans 135,95 300 double unders *partition any
AMRAP with partner 30 min 50 double unders 400m run 30 med ball sit-ups 20,14 200m farmers walk 70/h,53/h 10 wall walks