A. Take 15 minutes to complete 4 sets of the following
12 Pendlay rows @ 115#/75#
12 Tall kneeling DB strict press
Max strict pull-ups/Banded pull-ups in 45 seconds
B. 4 minute AMRAP
2 rounds
36 Double unders
12 goblet reverse lunges @ 50#/35#
12 Single arm DB hang clean and jerks @ 50#/35#
AMRAP Ab mat sit-ups remainig time
rest 1:00
x3 sets
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