A. 15 min to complete
Push Press
2 sets of 6 @ 70%
2 sets of 4 @ 75%
2 sets of 2 @ 80%
B. AMRAP 12 min
3 power cleans 115,75
5 front squats 115,75
7 shoulder to overhead 115,75
Run 100m
Masters
A. Front squats x 10,10,10; build
B1. Banded bicep curl x 15-20
B2. OH DB tricep extensions x 10
B3. Double KB Front rack carry x 50m
X 3
C. AMRAP 12 min
Row 300m
6 DB thrusters
9 V-ups/hanging knee raises
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe