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Monday, April 3, 2023


A. EMOM 12 minutes

min 1- 12 KB step-ups 24"/20" 53#/35# per hand

min 2- 5-10 strict HSPU or 8 HEAVY DB strict press

min 3- star plank or side plank 20 sec/side

B. 3 rounds for time

Run 400m

24 Wall ball 30#/20#

12 Power Cleans @ 155#/105#

Masters

A. Back squats @ 20X1 x 5,3,1,5,3,1build from last week to a tough set of 1. This is a wave where the sets in second wave are heavier than the first.

B. 12 min AMRAP

200' shuttle runs

10 SA DB hang clean and jerks

10 anchored abmat sit-ups

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