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Monday, June 5, 2023


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

     A1. 16-20 DB reverse lunges @ 50#/35# per hand 

     A2. Max strict pull-ups or banded strict pull-ups in 45 seconds 

     A3. FLR on rings 45-60 seconds 

B. For time

20 Power Clean and jerks @ 135#/95#

40 Wall ball 30#/20#

800m Run w/ med ball

Masters

A. Not for time complete:

     15-12-9-6

     Barbell bench press

     DB renegade row

     Plank on elbows x 30-45sec between each set

B. 5 min AMRAP

     Row 400m

     In remaining time complete AMRAP of:

     12 wall ball

     10 kettlebell swings

     Rest 2 min x 2 sets

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