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 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