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
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S