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
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks