A. Take 12 minutes to complete 4 sets of the followingÂ
  A1. 12-15 Flat DB bench press 50#/35#+ per handÂ
   A2. Max UB strict pronated pull-ups (If less than 6 or using a band, complete max reps in 45 seconds)Â
*after sets 2 and 4, complete 1:30 weighted FLR on floorÂ
B. 9 minute AMRAPÂ
10-12-14-16...
HR push-ups
Single arm DB hang Clean and jerk @ 50#/35#
30-35-40-45...
Double unders
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