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
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute