A. EMOM 12 min
min 1: 40 double unders
min 2: AB or row 12/10 cal
Min 3: sprint 100m
B. 4 min AMRAP x 4 sets with 1 min rest
3 power cleans 135,95
6 front rack reverse lunges 135,95
9 lateral burpees over the bar
Masters 7:15am
A. 8 min tabata
SL Romanian deadlift
B. 10 min AMRAP
10 Russian kettlebell swings
10 goblet squats
10 sumo deadlift highlpulls
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe