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 complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-