A. For time
Run 800m
50 double unders
6 wall walks
Run 400m
50 double Unders
30 toe to bar
Run 200m
50 double unders
6 wall walks
B. Assault bike or echo bike
30 seconds tough effort
Rest 30 seconds x8-10 sets
Masters
A. 12 min EMOM
Min 1- 30m FR KB carrry
Min 2- AB 5 cal
Min 3- 12 situps
B. For time
20 front squats
15 cal row
20 shoulder to over head
15 cal row
20 lunges
15 cal row
20 banded pull-ups
15 cal row
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-