A. EMOM 8 min
Min 1: 8 Barbell Romanian deadlifts @ 135#/95#
Min 2: 3-4 Wall walks AFAP or DB overhead carry 75-100’
B. For time
21-15-9
Hang Power Snatches @ 95#/65#
15-10-5
Box-jumps 30"/24"
*Complete a 400m btw each set
Masters
A. Complete 3 sets:
A1. Dual DB Romanian deadlift @ 30X1 x 10
A2. Incline DB bench press x 10
A3. DB side bends x 10/side @ 30X1
B. For time
Bike 22/18 cal
+
21-15-9
Barbell push press
Back squats
+
Bike 22/18 calories
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne