Monday
A. Hang squat clean; take 15 min to complete
x3 @ 80%
x2 @ 85%
3x1 @ 87%+
B. For time
21-15-9
Wall ball 20,14
Deadlifts 185,125
Handstand push-ups
Masters
A. Front squats x 10,8,6,4,2; build to a heavy set of 2
B. 3 rounds For time
10 banded pull-ups or ring rows
15 wall ball
10 push ups
500m row
C. Time permitting:
Accumulate 2 min weighted plank on elbows
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S