A. EMOM 12 min
min 1: barbell seated z-press x 10
min 2: wtd FLR X 30-45sec
min 3: goblet wall sit x 45sec 70,53
B. 14 min AMRAP
Run 100m
4 wall ball 30,20
4 pull-ups
**Then add 4 reps each round
**after the round of 16, run 200m
Masters 7:15am
A. From rack; front squats x 4 sets of 5 reps; build if form is good
B. 5 rounds for time
30m double DB overhead walk
15 sumo deadlift highpulls
10 ring rows
5 burpees
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe