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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H