A. Death by thrusters 95,65
Cap at 12 minutes
B. For time
40-30-20-10
Kettlebell swings 53,35
Abmat Sit-ups
Run 200m or row 250m or Bike 12/10cal after each set
Masters
A. 12 min EMOM
Min 1: goblet wall sit x 30-45sec
Min 2: 50m Farmers walk
Min 3: seated DB Arnold press x 12
B. For time
20-15-10
Ring rows
Push-ups
Squats
Row 20 cal after each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-