Monday
A. Min 0:00-10:00
Run 800m
Then 3 rounds
15 wall ball 30,20
10 burpees
Min 12:00-22:00
Run 800m
Then 3 rounds
50. double unders
10 handstand push-ups
Min 24:00-34:00
Run 800m
Then 3 rounds
15 ghd sit-ups
20 DB snatch 50,35
Masters
A. Complete 3 sets:
A1. Seated DB Arnold press @ 30X1 x 10
A2. Pendlay row x 10
A3. Double KB FR front squats @ 30X1 x 10
B. For time
21-15-9
Bike cal
Thrusters
Pull-ups/ ring rows
C. Extra credit: 100 anchored abmat sit-ups for time