A. 3 sets of the following:
A1. 10 barbell clean grip Romanian deadlifts @ 30X1
A2. Farmers walk x 50m AHAP
A3. Wtd FLR x 60sec
B. For time
21-15-9
Kettlebell swings 70,53
Toe to bar
Run 400m after each set
Masters
A. AB 5 min for as many calories as possible
B1. Seated DB shoulder press @ 2121 x 10
B2. Banded face pulls x 25
B3. DB side plank x 30sec/side
B4. Hollow hold x 30 sec
X 3
C. For time
15-12-9-6-3
KBS
burpees
Row 200m after each set
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se