l
A. Take 12 min to complete e 3 sets:
A1. Ring FLR x 60 sec
A2. 5 SB cleans
A3. 50’ SA OH DB walking lunges 50,35
B. For time
21-15-9
Overhead squats 95,65
Row/bike cal
Pull-ups
Masters
A1. DB hammer curls x 10/arm
A2. Tricep banded pushdowns x 25
A3. Banded face pulls
A4. FLR on rings x 30 sec
X 3
C. For time
21-15-9
Row for cal
No push up burpees
Wall ball
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne