4 rounds for time
25 Wall ball 20#/14#
200m run
15 Toes to bar
10 Deadlifts @ 185#/125#
5 Wall walks
25 minute time capĀ
Masters
A. Complete 4 sets:
A1. DB floor chest press @ 20X1 x 10-12; keep controlled tempo
A2. Pendlay row @ 20X1 x 8-10
A3. Goblet split squat x 6-8/leg
B. 10 min AMRAP
6 ring rows or jumping pull-ups
10 wall ball
6 box step/jump overs
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