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
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/. 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