A. Take 12 minutes to complete the following
Front squat 4 sets of 3 @ 90% of 2RM
B. 3 rounds for time
Run 400m
12 Hang Power Snatches @ 95#/65#
15 CTB pull-ups
Masters
A. Take 12 min to complete the following:
15-12-9
Close grip barbell bench press; build to a tough set of 9
DB death March/leg
Complete a 30sec side plank between each set
B. 13 min AMRAP
8 shuttle runs
10 wall ball
12 box steps or jumps
14 alt DB snatch
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A