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Friday, September 16, 2022


A. Take 15 minutes to complete 4 sets of the following

    A1. 4-6 push press taken from the ground 135#/95#+

    A2. Max strict pull-ups in 45 seconds

    A3. FLR on floor weighted 45-60 seconds

B. 3 minute AMRAP

    Run 200m

    8 Power Cleans @ 155#/105#

    AMRAP wall walks remaining time

rest 1:00

Stop when you complete 25 wall walks or cap @ 4 sets


Masters

A. Complete 4 sets

     A1: DB renegade rows x 8-10/arm

     A2: 10/arm DB bicep hammer curls

     A3: 15 OH DB triceps extensions

     A4: 10 goblet reverse lunges

B. 12 min AMRAP

     Row 200m

     25 air squats

     15 med ball overhead sit-ups

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