A. EMOM 12 min
min 1: Wtd FLR x 45sec
min 2: strict pull-up AMRAP 45sec
min 3: barbell floor chest press x 8-10
B. AMRAP 12 min
200m run
20 deadlifts 115,75
15 shoulder to overhead 115,75
10 bar facing burpees
Masters 7:15am
A. 12 min EMOM
min 1: DB renegade row x 12 (6/arm)
min 2: 12 elevated push-ups
min 3: 30sec wall sit
B. 21-15-9
Double DB hang clean
TTB or knee raises
Before each set: row 250m or AB 12/10 cal
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
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-