Friday, October 8, 2021
A. AMRAP 12 min
21-15-9
Deadlifts 115/75
Pull-ups
+
15-12-9
Front squats 115/75
Toes to bar
+
12-9-6
Shoulder to overhead 115/75
CTB pull-ups
B. 3 sets
20 GHD sit-ups or 25 abmat sit-ups
30 sec side plank/side; may add weight
DB hammer curls x 10/arm
Masters
A. 1 hang clean pull + 1 hang power clean x 8 sets; build
B. EMOM 12 min
Min 1: 30 sec FLR
Min 2: 20sec side plank /side
Min 3: 30 sec wall sit w/KB
C. AMRAP 12 min
Row 10 calories
12 DB walking lunges
16 sit-ups 75,55