10 minute AMRAP
10/8 cal Bike
12 alternating DB snatches @ 50#/35#
12 Single DB step-ups
rest 3:00
10 minute AMRAP
Row 15/12 cals
10 burpees
50 Double unders or 50 single unders
rest 3:00
10 minute AMRAP
8 toes to bar
12 Push-ups
16 reverse lunges in place
Masters
A. Complete 3 sets:
A1. Clean grip deadlifts x 10,8,6; build
A2. DB bent over fly x 15
A3. 10/arm alt DB hammer curls
B. For time
15-12-9-6-3
Russian kettlebell swings
Ring rows
BE Cals
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se