A. Take 12 - 15 min to complete 3 sets:
A1. 50m farmers walk 70/h, 53/h
A2. Seated barbell z-press x 10; starts at 75,55
A3. Ghd sit-ups x 20
B. For time
Buy-in: 600m run
Then:
5-10-15-20
Handstand push-ups
Hang squat cleans 115,75
Then:
Cash out: 600m run
Masters
A. Complete:
15-12-9-6
DB bench press
SA DB upright row
60 sec FLR between each set
B. 12 min AMRAP
Buy in: 25 cal AB
Then in remaining time AMRAP
4-6-8-10-12-14-16…..
DB push press
Deadlifts
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2