A.EMOM 8 min
1 power clean + 1 push press + 2 push jerks; build to a tough set from 135,95
B. For time *18 min time cap*
30 handstand push-ups
40 burpees
50 wall ball 30,20
40 burpees
30 power cleans 135,95
Masters
A. Complete 3 sets:
A1. Dual KB bent over row x 10
A2. 30m dual KB overhead carry
A3. FLR x 45 sec
B. For time
21-15-9
Kettlebell swings
Hanging knee raises or v-ups
Row 10 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