A. EMOM 12 minutes
min 1: 10-12 Alternating DB snatches @ 70#/50#
min 2: 12/9 cal echo bike
min 3: Max UB toes to bar or hanging knee raises capping @ 15 reps
*DB snatch weight should be something heavier than what you would use for 50#/35# workout
B. 10 minute AMRAP
24 Double unders or 24 single unders
16 Ab mat sit-ups
8 Push Press @ 95#/65#
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A