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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

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