A. Take 12 min to alternate between the following movements for 3-4 sets
A1. DB renegade row x 16
A2. Ring push-ups x 8-10
A3. Rear foot elevated split squat @ 30X1 x 8/leg
8/leg; build
B. For time
21-15-9
Power snatch 95,65
Toe to bar
Run 400m before each set
Masters 7:15am
A. From rack
3 back squats x 4 sets; build only if form is good
B. 8 min AMRAP
10 sumo deadlift high-pulls
10 burpees
30 single unders or 30 sec DU practice
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe