A. For time with partner 16 min time cap
EMOM alternating movements
O-50 second Max Row cals
E- 50 second Max Burpees
EMOM is done when the partners complete 100 burpees and 120/90 cals on the rower
*if you finish all reps of a movement before 14 min then that movement becomes rest
B. 10 minute AMRAP
24 single unders
12 HR push-ups
8 Single arm DB hang clean and jerks @ 50#/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