A. EMOM 8 min
1 clean pull + 1 power clean + 1 front squat; build
B. For time
15 HSPU
50 DB box steps 50,35/24,20
15 HSPU
50 kettlebell swings 70,53
15 HSPU
50 SA DB OH walking lunges 50,35
15 HSPU
50 toes to bar
Masters 7:15am
A. Intro to strict muscle up
B. Partner wod
3 rounds for time; split reps any way you like
AB 30 cal
30 ring rows
30 push-ups
30 box jumps/step ups
30m double DB OH carry
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