A. 5 rounds for time
Run 200m
12 thrusters @ 95#/65#
3 wall walks
B. 3 sets for quality
15 DB lateral raises
15 DB hammer curls
Masters
A. 3 sets
A1. DB death March x 8 steps/leg
A2. DB SA bent over row x 10/arm
A3. Barbell strict press from rack x 10; build to a tough set
B. 12 min AMRAP
10 cal row
15 sit-ups
20 DB snatches
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 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se