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
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