A. Take 12 minutes to complete 3 sets of the following
A1. 12-15 ring push-ups
A2. Farmers walk 100m (at most 1 break)
A3. Side plank 30 sec per side
B. 3 rounds for time
Run 200m
20 single arm DB hang clean and jerks @ 50#/35#
15 toes to bar
10 box-jumps 24"/20"
Masters
A1. DB death March x 16 steps
A2. 50m FR KB carry
A3. DB side bends @ 10X1 x 8-10/side
X 3 sets
B. 3 rounds for time
15 cal row
20 box step ups
15 push-ups
10 ring rows
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-