A. EMOM 13 min
min 1: row 12/10 cal
min 2: 5-7 chest to bar pull-ups
min 3: 5 thrusters 135,95
B. 3 rounds for time of:
Run 200 m
10 overhead squats 95,65
Run 200 m
20 Front rack barbell lunge steps 95,65
Masters
A1. tricep dips off box x 15-20
A2. Seated DB bicep curl to overhead seated press x 10
A3. Double FR KB squats @ 30X1 x 10
X 3 sets
B. 3 rounds
AB 10/8 cal
20 air squats
15 push-ups
10 ring rows
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi