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Monday, June 12, 2023


A. Take 12 minutes to complete 3 sets of the following 

     A1. Rear foot elevated split squat @ 30X1 x8 reps/leg 

     A2. Strict Dip on Rings or bar x10 reps 

    A3. Star plank 30 sec/side 

B. For time

10 Wall walks

20 Power Cleans @ 155#/105#

30 Kipping HSPU

40 Deadlifts @ 155#/105#

50 box-jumps 24"/20"


Masters

A. 12 min EMOM

     min 1: sandbag bear hug carry x 50m

     min 2: supinated pendlay row x 10

     min 3: row 10/8 calories

B. 15 min partner AMRAP

     Alternating whole movements:

     8 DB hang clean & jerks

     7/5 EB calories

     8 DB bench press

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