A. 20 minute AMRAP
10 wall walks
20 Power Snatches @ 115#/75#
30 burpees
40 toes to bar
50m Walking lunges
Extra credit
3 sets
10 DB bicep curls
15 DB lateral raises
25-30 banded tricep pushdowns or 12-15 cable pushdowns
Masters
A. Complete 3-4 sets:
A1. Barbell good mornings @ 30X1 x 10
A2. SA DB bench press x 8-10/arm
A3. Farmers walk x 50m
B. 12 min AMRAP
10 deadlifts
12 push ups
14 box jumps or step ups
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