Monday, August 23, 2021


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

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