A. 20 minute AMRAP
Run 400m
21 thrusters @ 65#/45#
15 Pull-ups
9 Strict HSPU/Kipping HSPU
Extra Credit
3 sets
15 Bent over DB reverse fly
15 DB shrugs Heavy
30 Banded tricep pushdowns
Masters
A. Complete 3 sets:
A1. Deadlifts @ 30X1 x 10,10,10
A2. DB bench press x 12-15
A3. SA DB bent over row x 10/arm
B. For time
Row 200m
20 burpees
Row 300m
30 goblet squats
Row 400
40 kettlebell swings
Row 500m
50 goblet step ups
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H