A. Take 15 minutes to complete 3 sets of the following
A1. 10 single arm DB row/arm @ 50#/35#+ @ 30X1
A2. 10 z-press @ 95#/65#+
A3. FLR on rings 45-60 seconds
B. 3 minute AMRAP
25 Double unders or 25 single unders
8 thrusters @ 95#/65#
rest 1:00
3 minute AMRAP
25 Double unders or 25 single unders
6 Power Clean and jerks @ 95#/65#
rest 1:00
3 minute AMRAP
25 Double unders or 25 Single unders
4 Power Snatches @ 95#/65#
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