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