A. Take 12 min to complete 3 sets of the following movements:
A1. Thera band goblet squats @ 30X1 x 10 reps
A2. Barbell good mornings @ 30X1 x 10 95,65
A3. Weighted FLR x 60sec
B. For time
10-9-8-7-6-5-4-3-2-1
Power snatch 95,65
30-27-24-21-18-12-9-5-3
Double unders
Run 100m after each set
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