Minutes 00:00-10:00Â
Row 600m/500mÂ
30 burpees over ergÂ
Row 600m/500mÂ
Minutes 10:00-20:00Â
3 roundsÂ
Echo Bike 15/11 calsÂ
15 DB thrusters @ 50#/35# per handÂ
Minutes 20:00-30:00Â
2 rounds
Run 200m
20 push-ups
15 CTB pull-ups
*All pieces with a 9 minute time cap
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