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Monday, March 13, 2023


A. EMOM 12 minutes 

min 1: Max strict pronated pull-ups or banded pull-ups in 30 seconds 

min 2: 10-12 DB thrusters @ 50#/35# per hand 

 min 3:  Echo bike 10/8 cals 

B. 3 rounds for time 

5 Wall walks 

20 Single arm DB hang clean and jerks @ 50#/35# 

 60 Double unders or 60 single unders

*15 minute time cap


Masters

A. Complete 4 sets:

    A1. Back squats @ 20X1 x 12,10,8,6; build to a tough set of 6

    A2. Offset dual KB carry x 50m switch at 25m mark

B. 2 rounds For time

    Row 30 cal

    20 ring rows

    30 goblet squats

    20 push-ups

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