A. Take 12-15 to complete 3 sets:
50’ SA DB overhead walking lunge 50,35
Max toes to bar in 30sec
12 barbell bench press; should be heavy
B. For time: time cap 13 min
55 kettlebell swings 70,53
55 wall ball 20,14
55 cal row or 40 cal bike
55 push press 95,65
Masters
A. Complete 4 sets:
10,8,6,4 deadlifts; build to a tough set
DB seated Arnold press x 10
50m Farmers walk
B. 12 min AMRAP
12 box steps
10 push-ups
8 sumo deadlift high pulls
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