Monday, November 2, 2020


A. EMOM 10 min

Min 1: 5 - 7 thrusters 135,95

Min 2: 100m run or AB 10/8 cal or row 125m

B. 3 min AMRAP

60 double unders

25 wall ball 20,14

AMRAP burpees

Rest 1 min x 3 sets

Then 4 min AMRAP

of above

**goal is to reach 100 burpees **

Masters 7:15am

A. From rack

3 split jerks x 4 sets; build if form is good

B. For time

Row 500m

3 rounds

6 deadlifts

4 hang cleans

2 shoulder to overhead

Row 500m

Add five ponds

2 rounds

6 deadlifts

4 hag cleans

2 shoulder to overhead

Row 500m

Add 5 more pounds

1 round

6 deadlifts

4 hang cleans

2 shoulder to overhead

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