A. For time
600m run
50 Deadlifts 135,95
200m run
40 Burpee box jumps 24,20
200m run
30 handstand push-ups
600m run
Extra credit:
3 sets
21’s DB bicep curls
20 tricep kickbacks
Masters
A. EMOM
Min 1: pendlay row x 10
Min 2: row 10 cal
Min 3: DB bench press x 10
B. FT:
21-15-9
Deadlifts 115-135#
Push-ups
Jog 200m or row 250m after each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-