top of page

Monday, January 17, 2022


A. EMOM X 8 min

1 power clean + 1 hang squat clean + 1 front squat; build every 2 sets

B. For time:

Buy in: 500m row or 25/20 cal AB or EB

Then:

21 deadlifts 225,155

9 handstand push-ups

15 deadlifts

15 handstand push-ups

9 deadlifts

21 handstand push-ups

Then:

Cash out: 500m row or 25/20 cal bike

Masters

A1. SA DB bent over row @ 30X1 x 10/arm

A2. Barbell Floor chest press x 10-12

A3. SA DB strict press @ 21X1 x 10/ arm

A4. Double KB FR carry x 50m; rest 1 min

X 3 sets

B. 3 rounds for time

Row 200m

12 wall ball

8 ring rows

Bike 10 calories

154 views0 comments

Recent Posts

See All

For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40

A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/.                   Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra

For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe

bottom of page