4 sets for total time
15 burpees lateral over bar
15 Power Snatches @ 75#/55#
15 pull-ups
15 wall ball 30#/20#
Run 200m
rest walk exactly 2:00 btw sets
*Odd sets start with burpees and work down the list
*Even sets start with Run and work up the list
EC:
3 sets
12 DB bicep curls
15 DB lateral raises
18 DB skull crushers
Masters
A. EMOM 12 min
Min 1- 30 sec side plank right
Min 2- 30 sec side plank left
Min 3- 30 sec FLR
Min 4- 30 sec wall sit with 26#KB
B. For time
1 round
Row 600m
40 lunges
40 sit-ups
+
2 rounds
Row 300m
20 lunges
20 sit-ups