Friday
A. 10 min AMRAP
2-4-6-8-10-12-14-16.......continue to add 2 reps to each movement
Hang snatch 95,65
Pistols (Alt legs)
Pull-ups
B. Row or Bike 1 min for calories; rest approximately 1 min x 6 sets; hard but sustainable effort
Masters
A. EMOM 12 min
Min 1: 45 sec FLR
Min 2: 15 dips off box
Min 3: 50m farmers walk
B. 3 rounds for time
25 cal row
20 SA DB alternating snatches
15 no push up burpees