A. For time
Run 400m
40 push-ups
40 box-jumps 24"/20"
40 pull-ups
40 box-jumps 24"/20"
40 push-ups
Run 400m
*21 minute time cap
Extrad Credit
3 sets
FLR on rings 45-60 seconds
15 DB lateral raises
Masters
A. Complete not for time:
5-4-3-2-1
Sandbag over the shoulder cleans
Row 10 calories after each set
B. 10 min AMRAP
10 box steps
8 barbell front squats; load should be something you can do all 8 reps UB each set
10 hand release push-ups
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H