A. Row 250m or AB 15/12 cal; rest approximately 1 min @ hard but sustainable pace x 6 sets
B. AMRAP 10 min
20 Alt DB snatched 50,35
15 burpee box jump overs 24,20
C. Extra credit:
3 sets
15-20 ghd sit-ups
25 knee ring tuck ups
30 sec side plank/side
Masters
A1. Seated SA DB strict press @ 3030 x 10/arm
A2. Alt bicep hammer curls x 10/arm
A3. Banded tricep pushdowns x 25-30
X 3 sets
B. 10 min AMRAP
8/5 cal AB
10 Single DB box step ups
5 jumping pull-ups/ring rows
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe