F
AMRAP in 20 minutes
5 Power Cleans (145/105 lb)
10 Toes-To-Bars
15 box jumps 24,20
Masters 7:15
Friday
A. Every 90sec for 5 sets:
Clean grip deadlifts @ 30X1 x 5; build to a tough set
B. EMOM 6 min
3 power clean; build
C. 10 min AMRAP
2-4-6-8-10-12.....increase by 2 reps each set until time expires
Kettlebell swings
Wall ball
Box jumps
Row 125m or run 100m after each set
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