A. For time with partner:
12 min time cap EMOM alternating movements
Min 1: 50 second Max Echo/Assault cals
Min 2: 50 second Max Burpees
EMOM is done when the partners complete 120 burpees and 120/90 cals on the Bike
*if you finish all reps of a movement before 12 min then that movement becomes rest
*If you biked last week, row today!
B. 8 minute AMRAP
20 Double unders or 40 single unders
15 Ab mat sit-ups
7 Kb swings @ 53# /35#
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