A. Every 2:00 x5 sets
AMRAP in 60 seconds
35 double unders or 35 single unders
AMRAP squat Cleans remaining time @ 165#/110#
B. For time
40 Wall ball 20#/14#
40 Kb swings @ 53#/35#
Run 400m
20 Burpees
Run 400m
40 Kb swings
40 Wall ball 20#/14#
20 minute time cap
Masters
A. Complete the following:
12-10-8-6
Front squats from rack; build
DB bench press
30 banded tricep pushdowns between each set
B. AMRAP 12 min
12 SA DB thrusters
20 abmat sitips
12 cal row
A. 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.
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
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