A. Take 12 minutes to alternate between the following movements for 3 sets:
A1. 6-8 SA DB push press @ 21X2
A2. 10 sandbag front squats
A3. 5-7 ring pull-ups
B. AMRAP 10 min
8 bar facing burpees
8 overhead squats 95,65
8 handstand push-ups
Masters
A. Take 12-15 min to complete 3-4 sets:
A1. Ring push-ups x 8-10
A2. DB renegade row x 8/arm
A3. DB side bends x 10/side
B. 3 rounds time:
Row 400m
20 SA DB hang clean & jerks
10 sandbag front squats
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-