A. Push press in 15 min complete
2 sets of 5 @ 75%
2 sets of 3 @ 80%
1 set of 1 @ 85%
1 set of 1 @ 90%
B. For time
21-15-9
Kettlebell swings 70,53
Handstand push-ups
Toe to bar
Masters
A. EMOM 8 min
1 power clean + 2 front squats; build
B1. :20-:30 hollow hold
B2. 12 Alt SL v-ups
B3. :30-:45 side plank/side
X 3 sets
C. For time
30-20-10
SA DB snatches
Prisoner step ups
Row 400m after each set
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe