For time
1000m run
80 DB snatches @ 50#/35#
60 Wall ball 20#/14#
40 Single DB step-ups 24"/20"
20 burpee pull-ups
Extra Credit
3 sets
15 GHD back extensions
15 DB bicep curls
30 Banded tricep pushdowns
Masters
A. Take 12 min to complete 3 sets:
A1. SA DB bent over row @ 30X1 x 10/arm
A2. Seated barbell Z-press x 10
A3. Single leg @ 30X1 x 8-10/leg
B. 10 min AMRAP
Row 10 cal
8 box jumps/step ups
6 power cleans
A. Take 15 minutes to complete the following: A1. Build to a heavy single push press right into A2. build to a heavy single push jerk B. For time 15 shoulder to overhead @ 77% of heavy single Push pre
A. EMOM 12 minutes min 1: 4 devil press @ 50#/35# per hand min 2: Echo Bike 10/8 cals min 3: 10-15 Toes to bar *add 1 rep to Devil Press and Echo bike cals each round B. 8 minute AMRAP 3-6-9-12-15 Pow
A. Take 12 minutes to complete 3 sets of the following A1. 16,12,8 front rack reverse lunges @ 115#/75#+ A2. Bar Muscle-up x3-5 reps or Strict/Banded pull-ups x10-15 reps A3. FLR on floor 45-60 second