A. Take 12 min to complete 3 sets of the following:
A1. Filly press x 10/arm
A2. DB death March x 8/leg
A3. :20-:30 hollow hold into :20-:30 hollow rock
B. AMRAP 12 min
200m run
16 SA DB hang clean & jerks 50,35
32 double unders
Masters
A1. SA DB bent over row @30X1 x 10
A2. Tricep dips off box w/heels parallel to hands propped on a box x 8-10
A3. Lying supine leg raise @ 50X1 x 12
C. FT:
Row calories
Box jumps
KBS
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re