A. Take 12 min to complete 3-4 sets of the following:
A1. Ring FLR x 45-60sec
A2. Side plank DB rotations x 10
A3. Ghd situps x 15-20
B. 5 rounds For time
Row 500m or AB 25/20 cal
30 prisoner step ups 24,20
20 kettlebell swings 53,35
10 atomic sit-ups
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks