Wednesday, January 5, 2022
Wednesday
A. EMOM 12 min
Min 1: muscle ups x 2-5 or 5-7 strict pull-ups
Min 2: squat clean thruster x 5; 115,75
Min 3: 5-7 deficit handstand push-ups 5”,3”
B. 5 rounds for time
6 shoulder to overhead 155,105
12 toes to bar
48 double unders
Masters
A. Complete 3 sets of the following:
A1. Front foot elevated split squat @ 20X1 x 10/leg; hold KB in goblet position
A2. DB side bends @ 30X1 x 10/side
A3. Seated barbell z-press x 10
B. 4 rounds for time
AB 20 cal
15 DB push press
10 barbell deadlifts
5 burpees over the barbell