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Friday, August 12, 2022


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

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