A. Push press
In 15 min complete
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 92.5%-95%
B. For time
“Running Karen”
150 wall ball 20,14
Every 3:00 run 200m with med ball
**18 min time cap**
**after the 12 min mark, no more runs**
Masters
A. Power clean x 3,3,2,2,1,1; work up to a HEAVY single
B. 3 sets
:20-:30 side plank/side
OH DB carry x 30m
DB upright row x 10
C. AMRAP 8 min
10 Alt DB snatch
100m jog or 125m row
5 no push-up burpees
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
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