A. Take 15 minutes to complete the following
Back squat
2 sets of 5 @ 80%
2 sets of 3 @ 85%
2 sets of 1 @ 90%
B. For time
40 wall ball 20#/14#
40 Deadlifts @ 115#/75#
40/30 cal row or bike or 400m run
40 deadlifts @ 115#/75#
40 wall ball 20#/14#
16 minute time cap
Masters
A. Complete:
15-12-9-6
DB Romanian deadlifts @ 30X1
DB bench press
50m farmers walk after each set
B. 3 rounds for time
Row 400m
21 kettlebell swings
15 push-ups