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 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A