L
A. Take 15 minutes to complete below
Front squat 4 sets of 5 @ 70% of 1RM
*complete a 2 sec pause in the bottom of the squat on the last rep of each set
B. 2 rounds for time
50 air squats
40 ab mat sit-ups
30 Push Press @ 95#/65#
20 CTB pull-ups
*14 minute time cap
Masters
A. EMOM 12 min
min 1: Dual DB OH carry x 30m
min 2: goblet wall sit x 30-45sec
min 3: wtd FLR x 30sec
B. 15 min AMRAP
5 jumping pull-ups or ring rows
10 push-ups
15 squats
200m row
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi