Thursday
8 minute AMRAPÂ
5 strict pull-upsÂ
15 air squatsÂ
 Run 100mÂ
rest walk 4:00
8 minute AMRAPÂ
Echo Bike 8/6 cals
10 v-ups
12 kb swings @ 53#/35#Â
 rest walk 4:00Â
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8 minute AMRAPÂ
3-6-9-12-15...Â
Flat DB bench press @ 50#/35# per handÂ
8-12-16-20-24Â
Walking lunges
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
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