A. Take 15minutes to build to a 3RM Close grip bench press
B. 3 minute AMRAP
Run 200m
12 push press @ 95#/65#
12 toes to bar
AMRAP remaining time
Round 1- burpees
Round 2- Hang squat Cleans
Round 3- Front squats
rest 1:00 btw AMRAPs
Masters
A. EMOM 12 min
Min 1: Dual DB death March x 6-8 steps/leg
Min 2: 15-18 v-ups
Min 3: Row 30 sec; each set should be tough but repeatable pace
B. 3 rounds For time
50’ Dual DB side by side walking lunges
15 ring rows
EB 20/18 cal
C. 3 sets Extra Credit:
30 banded tricep pushdowns
10-12 EZ bar bicep curls
15 DB bent over reverse flies