Friday 190614
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. 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
For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds 8 Single arm DB devil press @ 50#/35# 16 prisoner step-ups 24"
A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a vest, wear it B. Sandbag bearhug accumulate 3:00 HEAVY Masters A. F
A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2 minute AMRAP 15 Box-jumps 24"/20" 15 push press @ 95#/65# AMRAP barf