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. In 15 min complete Front squat x3 @ 80% x2 @ 85% x1 @ 90% x3 @ 83% x2 @ 88% x1 @ 93% B. 12 min AMRAP 8 pistols 12 toe to bar 200m run Masters A. Complete 3 sets of the following: A1. Barbell good m
A. Take 12-15 min to complete the following: 20-16-12-8 DB renegade row/arm Front foot elevated goblet split squat/leg :60 wtd FLR B. 15 min time cap 75 Cleans 135,95 300 double unders *partition any
AMRAP with partner 30 min 50 double unders 400m run 30 med ball sit-ups 20,14 200m farmers walk 70/h,53/h 10 wall walks