Wednesday
A. Take 12 min to complete
21-18-15-12
DB bench press
10-8-6-4
Strict pull-ups
20sec side plank/side between each set
B. 12 min AMRAP
8 single arm devil press
10 box-jumps 24,20
12 toe to bar
Masters
A. 3 sets
A1. Gorilla rows x 10/arm
A2. 25 abmat sit-ups
A3. KB Romanian deadlifts @ 20X1 x 10
B. AMRAP 12 min
Row 250m
12 Sumo deadlift high pulls
10 push-ups
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-