Friday
A. For time
6 wall walks
24 single arm Db hang clean and jerks 50/35
24 pull-ups
36 single arm DB thrusters
24 pull-ups
24 single arm Db hang clean and jerks
6 wall walks
B. Bike/row NO bike erg
20 seconds HARD effort; rest 40 seconds x8 sets
mastes
A. 1 clean grip deadlift + 2 power cleans x 8 sets; build to a tough set
B1. DB bicep curl @ 20X1 x 12
B2. Side lateral shoulder raise @ 20X 1 x 12
B3. OH DB tricep extensions @ 30X1 x 12
X 3 sets
C. 5 min AMRAP
Row 150m
10 sit-ups
Rest 2 min
5 min AMRAP
AB 7 cal
7 KB sumo deadlift high pulls
Rest 2 min
5 min AMRAP
12 goblet squats
12 prisoner step ups