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
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