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
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne