A. In 12 minutes complete 3 sets of the following
A1. 16-20 DB by side reverse lunge @ 50#/35# per hand
A2. 15-20 GHD sit-ups or Max Sit-ups in 60 seconds
A3. 10 Pendlay rows @ 135#/95#
B. 3 rounds for time
Run 400m
21 Pull-ups
15 front squats 135#/95#
Masters
A. EMOM 12 min
min 1: bike 10/8 cal
min 2: goblet wall sit x 45sec
min 3: 16 alt leg med ball sit-ups
B. 15 min AMRAP
Row 15 cal
12 wall ball
9 burpees
6 box jumps
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