A. Take 12 - 15min to complete 3-4 sets of the following:
A1. Front squats @ 30X1 x 3 reps;build
A2. SA KB farmers walk x 50m/arm 70,53
A3. AMRAP MU in 45 sec
B. AMRAP 12 min
2 power cleans 155,105
4 handstand push-ups
Run 100m
*increase reps by 2 each round
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