A. Complete
15-12–9
DB bench press
Dips
2-3 rope climbs after each set or 6 strict pull-ups
B. Row or Bike 30 cal
+
30 reverse lunges 115,75
10 wall walks
50 wall ball 30,20
10 wall walks
30 reverse lunges 115,75
+
Row or bike 30 cal
Masters
A1. Barbell bench press x 10,8,6,4; build to a heavy set of 4
A2. DB Romanian deadlifts @30X1 x 10
A3. Farmers walk x 50m
X 3
B. AMRAP in 12 min
DB push press x 10
KBS x 15
Row 10 cal
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re