Monday, October 7, 2019
A. EMOM 12 min
min 1: 5 hang power cleans 95,65 + 5 box jumps 24,20
min 2: AB 10/8 cal
min 3: wtd FLR x 45sec
B. 5 rounds for time
Run 200m
15 no push-up burpees
10 DB hang clean and jerks 50,35
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See AllA. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
200
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
700
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2
1240
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