A. Take 12 min to alternate between the following two movements to complete 4 sets:
A1. Thera band goblet squats @ 30X1 x 10 reps
A2. Ring FLR x 45-60sec
B. For time 16 min time cap
60 wall ball 20/14
30 ground to overhead 95/65
40 wall ball 20/14
20 ground to overhead 135/95
20 wall ball
10 ground to overhead 155/105
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se