A. Hang squat clean
EMOM 9 min
3 sets of 3 @ 75%
3 sets of 2 @ 80%
3 sets of 1 @ 85%
B. 12 min AMRAP
Run 200m
16 single arm DB thrusters 50/35
16 DB goblet squats 50/35
Masters
A. Row 350m
AB 15 cal
Rest 2 min x 2; both sets same pace
B1. CGBP @ 20X2 x 10
B2. Pendlay row @ 20X2 x 10
B3. Goblet squats @ 30X2 x 8
X 3 sets
C. 12 min AMRAP
10 DB FS 15#/h
5 Burpees
10 calorie row
D. Time permitting:
3 x 60 FLR wtd
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi