In 20 minutes complete below
Push Jerk
2 sets of 5 @ 75%
2 sets of 3 @ 80%
1 set of 1 @ 85%
1 set of 1 @ 90%
B. For time
1-2-3-4-5-6-7-8-9-10
Kipping HSPU
10-9-8-7-6-5-4-3-2-1
Deadlift @ 185#/125#
Masters
A. 4 sets; alternate movements
A1. Front squats @ 30X1 x 10,8,6,4; build
A2. Half kneeling SA DB press @ 30X1 x 8-10/arm
A3. Sandbag carry x 50m
X 4 sets
B. AMRAP 12 min
10 wall ball
8 cal AB
6 no push-up burpees
C. 100 anchored sit-ups for time
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