A. Take 15-20 min to find your 1 rep max hang squat clean
B. 12 min AMRAP
Run 200m
10 deadlifts 185, 125
5 deficit handstand push-ups 5”,3”
Masters
A. Front squats x 6,6,6,6 @ 20X1
B1. SA DB OH tricep extensions @ 20X1 x 10/ arm
B2. DB hammer curls x 12/arm
B3. Barbell rollouts x 8-10
X 3 set
C. 12 min AMRAP
200m row or 100m jog
10 DB bench press
10 DB squats
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/. 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