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Monday, May 1, 2023


A. EMOM 12 minutes 

     min 1- Max strict pull-ups in 30 seconds 

      min 2- 8-10 Seated DB strict Press @ 50#/35# per hand 

     min 3- Goblet Wall sit 30 seconds @ 70#/53#

B. 3 rounds for time 

     Run 200m 

     16 Wall ball 30#/20# 

     12 Hang Power Snatches @ 95#/65# 

     8 burpees

      **16 minute time cap


Masters

A. Alternate between the following two movements for 5 sets:

    A1. Back squats @ 20X1 x 5,4,3,2,1; build to a heavy single

   A2. FLR x 30-45 sec; add weight if feels good

B. 3 rounds for time

    21 wall ball

    15 jumping pull-ups

    300’ shuttle runs


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