A. Take 12 minutes to complete 3 sets of the following
A1. 10 strict Pull-ups/Banded pull-ups w/ Max hold and lower on last rep
A2. 15 Flat DB bench press @ 2020 tempo 50#/35# per hand
A3. 30 sec kb side plank per side
B. For time:
10-9-8-7-6-5-4-3-2-1
deadlifts
Front squats
Shoulder to overhead
load @ 115#/75#
*Run 100m AFTER the Even rounds
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se