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 build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac