Friday
A. EMOM 12 minutes
min 1-Farmers walk 50m 70#/53# per hand
min 2- 6-8 DB z-press
min 3- Side plank 25 sec/side
B. 4 rounds for time
50 Double unders or 50 single unders
16 single arm DB hang clean and jerks 50#/35#
12 toes to bar
Masters
A. Strict press from rack x 8 @ 20X2 x 4 sets
B1. SA DB incline bench press x 8-10/arm
B2. Double DB Upright row x 15
X 3 sets
C. For time:
18-15-12-9-6-3
Goblet squats
Sit-ups
Row 125m after each set
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne