A. Every 90 sec for 5 sets complete the following:
15,12,9,6,3 TnG Deadlifts @ 105/155, 125/185, 155/225, 185/255, 205/315
+
7-10 Handstand push-ups
B. For time:
10-15-20-15-10
Box jumps 24,20
Sumo deadlift high pulls 95,65
Run 200m after each set
Masters
A. EMOM 12 min
min 1: row 8-10 cal
min 2: 10 DB front squats
min 3: 8-10 burpees
B. For time
30-20-10
SA DB Thrusters
Sit-ups
Bike 12 cal after each set
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