A. Take 12-15 min to complete 3-4 sets of the following:
A1. Pendlay row @ 20X1 x 8-10
A2. Goblet front rack split squat @ 30X1 x 8-10/leg
A3. Dbl DB/KB OH carry x 30m; 50/h, 35/h
B. 3 rounds for time
400m run
20 deadlifts 155,105
20 hand release push-ups
10 front squats 155,105
10 shoulder to overhead 155,105
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