A. EMOM 12 minutes
min 1- Farmers walk 50m @ 70#/53# per hand
min 2- Row 12/10 cals
min 3-8-10 standing barbell strict press @ 95#/65#
B. 3 rounds for time
Run 200m
12 Burpees
15 toes to bar
18 s2oh @ 95#/65#
Masters
A. Complete 5 sets:
A1. Front squats from rack @ 31X1 x 8; build if feels good and keep strict tempo
A2. SA DB bent over torso row @ 20X1 x 8-10/arm; HEAVY
B. 12 min amrap
EB or AB 10 cal
20 walking lunges
30 jump rope
C. Accumulate 4 min FLR
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se