A. Power Snatch
Take 12 minutes to build to a heavy single for the day
B. For time
25 Wall ball 20#/14#
100 DU/Single unders
Run 400m
25 Wall ball
Run 400m
100 DU/Single unders
25 Wall ball
Masters
A. From rack: 5 front squats x 4 sets, build to a heavy set of 5 for the day
B. For time
Goblet Squats
Row for calories
Situps
C. Extra credit
3 sets:
15 DB hammer curls
15 DB bent over reverse flies
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se