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
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A