A. Take 12-15 min to complete:
5-4-3-2-1
Bar muscle ups or double strict pull-ups
50m Farmers walk 70/h, 53/h
B. For time
Buy-in: 1000m row
Then:
5 rounds
5 cutis Ps 95,65
10 atomic sit-ups 45,25
15 toe to bar
Masters
7:15am
Two 10-min AMRAPs w/Partner (one works at a time, don’t move on until current movement is complete)
0-10 min
10 Box jumps
10 Pushups
10 KB swings
Rest 2 min
12-22 min
10 Alt SA DB Snatches
20 Air squats
30 single unders
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
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S