A. Take 12 min to complete 3 sets of the following:
A1. 8-10/arm DB renegade rows
A2: 5-7 strict dips or 12-15 dips off box
A3: 5-7 sandbag cleans
B. AMRAP 12 min
Run 200m
20 single DB OH walking lunges 50,35
10 handstand push-ups
Masters
A. EMOM 12 min
Min 1- 16 DB death March
Min 2- 10 seated DB Arnold press
Min 3- 10/arm DB bicep curls
B. 12 min AMRAP
Row 250m
15 sit-ups or 10 ghd sit-ups
10 DB box stepups
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-