A. EMOM 12 minutes
min 1- Echo bike 10/8 cals
min 2- Row 10/8 cals
min 3- 15-20 GHD sit-ups
B. 3 rounds for time
25 Kb swings @ 53#/35#
15 Box-jumps 24"/20"
5 Wall walks
Masters
A. Take 12-15 mins to complete the following:
Close grip bench press x 11, 9,5,3reps; work up to a 3 rep max
B. For time:
18-15-15-9-6
KB sumo deadlift high pulls
No push burpees
50m sandbag carry between sets
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A