Tuesday
A. EMOM 12 min
min 1: Sandbag carry x 50m
min 2: Dbl KB bent over row x 10-12
min 3: row 12/9 cal
B. for time
30 alt DB snatch 50,35
15 burpees over the DB
600m run
20 alt DB snatch
15 burpees over the DB
400m run
10 alt DB snatch
15 burpees over the DB
200m run
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