Friday, April 8, 2022


A. 90 second AMRAP

Echo or AB 12/9 cals

AMRAP devil Press @ 50/h, 35/h in remaining time

rest 90 seconds x 3 sets

*Goal is same reps each set

B. For time

7 wall walks

30 front rack reverse lunges @ 115,75

5 wall walks

25 front squats @ 115,75

3 wall walks

20 thrusters @ 115,75

1 wall walk

*15 minute time cap

Masters

A. Strict press from rack x 12,10,8,6; build to a heavy set of 6

B. 5 min amrap

5 Ring rows/pull-ups

10 SA DB Hang clean & jerk

15 air squats

Rest 3 min x 2 sets

C. Extra credit: Row 200m @ sustainable pace x 4-6 sets; rest 1 min b/t sets

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