Wednesday
A. Take 12 min to complete 3 sets:
A1. DB renegade row x 8-10/arm
A2. Dbl KB front rack squats @ 30X1 x 10
A3. Ring FLR x 60sec
C. AMRAP 12 min
10-20-30-….
cal Row or Bike
SA DB thrusters 50,35
toes to bar
Masters
A. Take 12 min to complete 3 sets:
A1. KB OH carry R + KB farmers carry L x 30m; then switch
A2. Deadlifts @ 30X1 x 8,8,8; build from last week
A3. FLR x 60sec
C. AMRAP 12 min
10 cal Row or Bike
12 wall ball
10 hanging knee raises
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H