A. Complete:
10-8-6-4-2
Strict pull-ups
Sandbag front squats
30m dbl KB/DB overhead carry
B. 12 min AMRAP
5 thrusters 135,95
10 toes to bar
25 double unders
200m run or 12/10 cal bike or row
Masters
A1. Deadlifts x 12,10,8; build
A2. SA DB bench press @ 20X1 x 10/arm
A3. Dbl DB OH carry x 30m
X 3 sets
B. For time
10-20-30
DB walking lunges
Hand release push-ups
Row or bike 20 calories after each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
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-