A. Take 15 minutes to complete the following
Back squat
2 sets of 6 @ 75%
2 sets of 4 @ 80%
2 sets of 2 @ 85%
B. 9-15-21 for time
Pull-ups
shoulder to overhead @ 115#/75#
Box-jumps 24"/20"
15 minute time cap
Masters
A. Complete 3 sets:
A1. DB reverse lunges x 10/leg
A2. SA DB bench press @ 30X1 x 10/arm
A3. Banded lat pull down x 10-2
B. 3 rounds for time
20/17 calories on bike
30 sit-ups
40 air squats; may add Goblet KB if feeling good
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A