A. Front squats; take 15 min to find a max for the day
B. 3 rounds for time
Run 200m
20 knees to elbows
Run 200m
20 goblet squats 53,35
Masters
A1. SL KB split squat @ 31X1 x 10/leg
A2. SA DB bent over row @ 21X1 x 10/arm
A3. FLR x 30-45sec or 5 ring push-ups
X 3 sets
C. 2 Rounds for time:
Row 150m
15 push-ups
Row 150m
15 KBS
Row 150m
15 ring rows
Row 150m
15 KB goblet squats
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe