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
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S