A. EMOM 12 minutes
min 1: 14 DB reverse lunges @ 50#/35#
min 2: Max strict pronated pull-ups or banded strict pull-ups in 30 seconds
min 3: 10-15 Weighted push-ups @ 45#/25# plate on back
B. 3 rounds for time
25 Wall ball 20#/14#
20 Alternating DB snatches @ 50#/35#
15 kipping HSPU
10 Box-jumps 30"/24
Masters
A. Complete 4 sets:
A1. Front squats @ 20X1 x 8
A2. Wtd FLR x 45-60sec
B. For time
21-15-9
Dual DB thrusters
No push up burpees
Row 250m after each set
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2
A. EMOM 12 minutes min 1- 8 seated arnold press @ 50#/35# per hand min 2- 10 Pendlay rows @ 115#/75# min 3- Plank on elbows 30-45 seconds B. 3 minute AMRAP Run 200m or Echo Bike 15/12 cals AMRAP remai