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Friday, June 9, 2023


A. EMOM 12 minutes 

min 1- Sandbag bearhug carry 50m 

min 2- Max UB pull-ups or ring rows (cap @ 15 reps) 

min 3- Echo Bike 12/9 cals 

B. For time

55 thrusters @ 115#/75#

*Every Break complete 10 barfacing burpees


Masters

A. EMOM x 10 min

    Min 1: clean grip deadlifts x 8; build each set

     Min 2: seated Dual DB z-press x 8-10

B. 3 rounds for time

    300m row

    20 walking lunges

    15 ring rows

    10 push-ups

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A. 4 sets for consistent reps 1 min Row for cals rest :30 1 min Power Cleans @ 135#/95# rest :30 1 minute Box-jumps 24"/20" rest :30 x 4 sets B. 3 sets Plank on elbows 30-45    seconds 10 v-ups 20 Ab

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For time w/ a partner Run 300m together 100 Double kb s2oh @ 53#/35# per hand Run 300m together 80 Double kb front squats @ 53#/35# per hand Run 300m together 60 synchro kb swings @ 53#/35# Run 300m t

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