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
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