A. Clean pull x1/ hang squat clean x1
EMOM 9 min
3 min @ 75%
3 min @ 80%
3 min @ 83%+
B. 9 min AMRAP
15 kettlebell swings 53,35
12 Goblet step ups 53,35
3 wall walks
Masters
Day 1
A. Tabata: 20 sec of work followed by 10 sec of rest x 8 sets per movement; rest 1 min after the first 8 sets of rowing to transition to the AB
Row
Bike
(It is a total of 4 min of work on each mvmt)
B1. Half kneeling SA DB press @ 30X1 x 10/Arm
B2. Farmers walk x 50m W/KBs
B3. Goblet split squats @ 30X 1 x 8-10/ leg
X 3 sets
C. 3 rounds For time
Row 300m
15 wall ball
10 ring rows