top of page

Monday. May 22, 2023


A. Take 12 minutes to complete 4 sets of the following 

     A1.  Handstand walk skill work or 60 seconds or DB overhead carry 50m

     A2. Strict Supinated pull-up or banded supinated pull-up x6-10 reps (45 second cap) 

    A3. Goblet wall sit 45 seconds @ 70#/53# 

B. For time:

20 burpees

30 Wall ball 20#/14#

Run 400m

50 alternating DB snatches @ 50#/35# 

Run 400m

30 Wall ball 20#/14#

20 burpees

*18 minute time cap


Masters

A. EMOM 12 min

     min 1: 8-10 renegade rows

     Min 2: 50m OH DB carry

     Min 3: DB Romanian deadlifts x 10

B. 10 min amrap

     24 single unders

     12 dual DA DB hang clean & jerks

     100’ shuttle runs

132 views0 comments

Recent Posts

See All

14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu

A.  EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks

Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute

bottom of page