A. Take 15 min to find a 1 rep max Push Press
B. 12 min AMRAP
12/arm SA Russian KB swing 53,35
8/arm single KB front squat 53,35
6/arm single KB shoulder to overhead 53,35
200m run
Masters
A. Power cleans x 5,4,3,2,1; build to a heavy single
B. EMOM 12 min
Min 1- v-ups x 12-15
Min 2- 8 burpees
Min 3- row 125m
C. AMRAP 12 min
20 KB lunge steps
10 kettlebell swings
5 AB cal
Memorial Day ”Murph” sign up link:
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe