For Time w/ a partner
50 DB SA Hang clean & jerks 50,35; partner holds wtd FLR 45,25
400 meter Run/row 500m
50 pull-ups
400m Run/row 500m
150 DB OH Walking Lunges 50,35
400m Run/row 500m
200 Double unders
400 meter Run/row 500m
150 DB OH Walking Lunges 50,35
400m Run/ row 500m
50 toes to bar
400m Run/row 500m
50 SA DB snatches 50,35; partner holds wtd FLR 45,25
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se