Monday
A. EMOM 12 min
min 1: 20 double unders + 5 burpees
min 2: 3-5 sandbag cleans
min 3: row or Bike 12/10 cal
B. AMRAP 12 min
20 SA DB alt snatches 50,35
15 wall ball 30,20
10 box jumps 24,20
Masters
A. Complete the following:
12-10-8-6
Front squats from rack; build
DB bench press
30 banded tricep pushdowns between each set
B. AMRAP 12 min
10 SA DB thrusters
20 abmat sitips
10 cal row
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/. Â Â Â Â Â Â Â Â Â 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