A. EMOM 12 min
min 1: 3-5 bar muscle ups
Min 2: 10 DB bench press
Min 3: ghd sit-ups x 12-15
B. 10 min AMRAP
Buy-in: 750/650m row
Then: AMRAP
10 handstand push-ups
10 hang power cleans 135,95
Masters
A1. Incline DB bench press x 10
A2. 30-45sec goblet wall sit
A3. 25 abmat sit-ups or 15 ghd sit-ups
X 3 sets
C. AMRAP 12 min
200m row
16 alt DB snatch
8 box jumps
D. 2-3 sets
50 banded tricep extensions
12 DB bicep hammer curls
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S