A. EMOM 12 min
Min 1: Dbl KB/DB Overhead carry x 30m 50/h, 35/h
Min 2: Pendlay row x 10
Min 3: 20 ring mountain climbers or 45 sec FLR
C. For time
Run 400m
Then:
21-15-9
Overhead squats 95,65
Toes to bar
Then
Run 400m
A. Take 20 minutes to find 1RM Push Jerk B. 12 minute AMRAP Run 200m 1 round of Macho Man Run 200m 2 rounds of Macho man Run 200m 3 rounds of Macho Man *1 round of macho man 3 Power Cleans 3 Front squ
For total time Run 600m 50 push press @ 65#/45# 40 Med-ball Ab mat sit-ups 20#/14# 30/24 cal row or bike 20 burpees 100 double unders/single unders rest walk exactly 3:00 then work back up the list
A. Take 20 minutes to build to a 1RM Back squat B. 5 minute AMRAP 10 kb swings @ 70#/53# 20 air squats 10 HR-push-ups rest walk 2:00 x2 sets *Goal is same or more reps on 2nd set Masters A. Row 500m;