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
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S