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
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi