A. EMOM 5 min
Barbell strict shoulder press x 3; build
B. EMOM 10 min
min 1: pendlay row 10X1 x 10
min 2: wall walks x 2-3
C. 3 rounds for time
15 shoulder to overhead 95,65
20 barbell FR reverse lunges 95,65
Run 400m
Masters 7:15am
A. 12 min EMOM
min 1: 30 sec wtd plank hold
min 2: 12 Tricep extensions
Min 3: 12 wtd sit-ups
B. Lil’ Helen
3 rounds for time
Row 500m or AB 25/20 cal
21 Russian kettlebell swings
12 ring rows
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