Updated: Apr 27, 2022
Wednesday
A. Deadlift take 15 min to complete the following
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 90%+
B. 4 rounds for time
10 Power Snatches @ 115#/75#
15 toes to bar
200m run
*16 minute time cap
Masters
A1. KB deadlifts x 10
A2. KB farmers walk x 50m
A3. DB bench press
X 3 sets
B. AMRAP 12 min
16 Russian KBS
10 cal row
16 prisoner box step ups
C. Time permitting:
Accumulate 3 min FLR on rings or ground
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac