A. EMOM 12 min
min 1: 10 DB/KB bent over rows
min 2: AMRAP 30 sec dbl KB FR squats 53/h, 35/h
min 3: 20 double ring mountain climbers
B. “Nancy” 20 min time cap
5 rounds
15 overhead squats 95,65
400m run
A. In 15 min complete Front squat x3 @ 80% x2 @ 85% x1 @ 90% x3 @ 83% x2 @ 88% x1 @ 93% B. 12 min AMRAP 8 pistols 12 toe to bar 200m run Masters A. Complete 3 sets of the following: A1. Barbell good m
A. Take 12-15 min to complete the following: 20-16-12-8 DB renegade row/arm Front foot elevated goblet split squat/leg :60 wtd FLR B. 15 min time cap 75 Cleans 135,95 300 double unders *partition any
AMRAP with partner 30 min 50 double unders 400m run 30 med ball sit-ups 20,14 200m farmers walk 70/h,53/h 10 wall walks