Wednesday
A. EMOM 12 min
Min 1- 8-10 dual DB clean and jerks 50/35 per hand
Min 2- Assault Bike/echo bike 10/8 cals
Min 3- 2-3 wall walks
B. 3 rounds for time
36 air squats
12 hang power snatches 95/65
18 toes to bar
Masters
A. Front squats from rack @ 20X1 x 8,8,8,8; build
B1. DB death match x 20 steps
B3. Supine leg raises @ 50X1 x 12
X 3 sets
C. AMRAP 12 min
16 walking lunges 8/leg
12 KBS
8 cal row
D. Time permitting:
3 sets
15 gh situps
15 hip extensions
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