A. Take 12-15 min to complete the following:
Wtd pull-ups x 5,4,3,2,1
5 sets of 5 clean grip deadlifts; build to a tougher set
20 ring mountain climbers
B. For time
21-15-9
Row or bike calories
Kettlebell swings 70,53
Toe to bar
Masters
A. 3 sets
15 bent over DB flies
20 DB hammer curls
30 banded tricep pushdowns
B. AMRAP 12 min
5 ring rows or jumping pull ups
10 DB push press
15 squats
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe