A. 4 sets
DB man maker x 5
ghd sit-ups x 20
Barbell floor chest press x 10
B. For time
10-9-8-7-6-5-4-3-2-1
SA Hang DB clean & jerk 50,35
Hand release push-ups
Toe to bar
Masters 7:15am
A. Complete 3-4 sets in 12 minutes A1. Dbl KB squats @ 20X1; 5 reps
A2. Seated L (“Z”) press, 5 reps
A3. 30 Hollow rocks
B. 10 min AMRAP
10 sumo deadlift high pulls
10 Wall balls 30 Single unders
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2