A. EMOM 12 min
Min 1: row 12/10 cal
Min 2: Filly carry x 25m/ side; 53/h, 35/h
Min 3: 3-5 sandbag cleans
C. AMRAP 10 min
4 wall walks
8 box jumps 30,24
16 SA DB hang clean & jerk 50,35
Masters
A1. DB lateral flies x 10
A2. 20 sec side plank/side
A3. 20 alt single leg v-ups
A4. Pendlay row x 10
X 3 sets
B. 3 rounds for time
10 cal AB
15 DB squat to press ( thrusters)
25 sit-ups
C. 2-3 sets extra credit:
50 banded tricep extensions
12 DB bicep hammer curls
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S