Take 15 min to complete the following
Close grip bench press
x5 @ 65%
x5 @ 70%
2x5 @ 75%
Max UB @ 65%
+
9 min AMRAP
1-1-2-2-3-3…
Wall walk
2-4-6-8-10-12…
Back squat 135/95
Masters
A. 3 sets
1 min row
1 min bike
1 min ski
1 min rest
B. FT:
50 DB thrusters
50 cal AB
50 ring rows or 50 banded pull-ups
Partition reps any way you like
C. Time permitting:
3 sets
10 hollow rocks
30 sec hollow hold
30 sec side plank/side
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2