Wednesday
A. 20 min to complete
Back squat
x6 @ 75%
x4 @ 80%
x2 @ 85%
x5 @ 80%
x3 @ 85%
x1 @ 90%
B. For time
21-15-9
Wall ball 30,20
Toe to bar
50 double unders after each set
Masters
A. EMOM 12 min
min 1: Alt DB snatch x 10
min 2: Barbell glute bridge @ 10X2 x 12
min 3: 45 sec FLR
B. 7 min AMRAP
Row 200m
15 situps
10 DB squat to press
Rest 2 min
7 min AMRAP
Jog 200m or AB 10 cal
16 DB lunges (8/leg)
12 KBS
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S