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Monday, March 6, 2023


A. EMOM 12 minutes

min 1- 6 DB deadlifts+6 DB Hang Power Cleans+6 DB front squats @ 50#/35# per hand

min 2- Echo bike 10/8 cals

min 3- 2-4 Wall walks or Overhead DB carry 4-5 shuttles

B. 12 minute AMRAP

20 Box-jumps 24"/20"

20 Wall ball 20#/14#

200m Run


Masters

A. Back squats @ 30X1 x 8 reps for 4 sets

B. EMOM 10 min

     min 1: dual DB OH carry x50m

      Min 2: ring rows @ 20X2 x 6-8

C. For time

     21-15-9

     Thrusters

      burpees over barbell

      Row 200m after each set

  

    

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