A. Complete
24-20-16
SA KB bent over
30m dbl DB OH carry 50/h, 35/h
20 dbl ring mountain climbers
B. 12 min AMRAP
15 overhead squats 95,65
15 toe to bar
200m run
Masters
A1. FR KB goblet split squat @ 2121 x
8/leg
A2. Sit-ups x 20-25; if you can do 25 sit-ups without stopping, then you may do GHD sit-ups to parallel x 10-15
X 3 sets
B. For time:
AB 20 calories
Then:
10-9-8-7-6-5-4-3-2-1 reps
Goblet squats
Box jumps
Then:
Row 500m
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac