A. EMOM 10 min
Min 1: row 12/9 cals
Min 2: 4-5 dual DB devils press
B. 10 min AMRAP
10 hang power snatches 75/55
10 front rack reverse lunge
100m run
Masters
A. Row 1 min for max calories; rest 1 min x 5 sets
B. For time
21-15-9
Wall ball
Pull-ups, may use band or ring rows
AB 10 cal
C. Extra credit:
3 sets
25 abmat sit-ups
10/side DB side bends
:30 Superman hold
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-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re