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
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe