A. Take 20 minutes to find 1RM Push Jerk
B. 12 minute AMRAP
Run 200m
1 round of Macho Man
Run 200m
2 rounds of Macho man
Run 200m
3 rounds of Macho Man
*1 round of macho man
3 Power Cleans
3 Front squats
3 Push Jerks
bar loaded @ 155#/105#
Masters
A1. Seated DB bicep curl to strict press x 10
A2. Seated banded leg extensions x 15
A3. 20-30sec hollow hold
X 3 sets
B. Row 3000m; after every 500m get off abs perform 10 squats + 10 sit-ups
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi