Friday
A. “Jack”
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20 in)
Masters 7:15am
A. Tabata balance, 4 min each leg
B. Deadlifts x 4,3,2,1; rest as needed between sets; build to a HEAVY single only adding weight if form stays perfect
8 min AMRAP
8 KB swings/Russian
8 KB goblet squats
8 burpees/no pushup burpees
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute