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Monday, January 9, 2023


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

     

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