A. Push press; take 15 min to find a max for the day
B. AMRAP 12 min
12 Deadlifts 155,105
100m run
8 deficit Handstand pushups 5”,3”
Masters
A. 5 sets of 5 clean deadlifts; build
B. 5 sets of 1 clean pull + 1 hang power clean; build
C. 3 rounds for time
15 DB box steps
12 cal AB
15 DB push press
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