A. Take 20 min to complete
Back squat
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 93%-95%
B. For time:
30-20-10
Single arm DB thrusters 50,35
Pull-ups
Run 400m
Masters
A. EMOM 12 min
min 1: 8 steps/leg DB death March
min 2: barbell floor chest press x 10
Min 3: 15-20sec side plank/side
B. 3 rounds
Row 400m
15 DB thrusters
10 no push-up burpees
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