A. Take 12 min to complete 3 sets:
A1. Goblet Rear foot elevated split squat @ 30X1 x 6-8/leg
A2. SA DB/KB bent over row @ 30X1 x 10/arm
A3. Ring FLR x 45-60sec
B. AMRAP 8 min
3-6-9-12-15-18.....continue adding 3 reps each set until time expires
Hang power snatch 75,55
Box jump 30,24
Front squats 75,55
Extra credit:
Row 250m or AB 15/12 cal with 1 min rest x 4-6 sets; all sets at sustained pace
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