A. Take 15 minutes to complete
3 sets of 6 back squats @ 75% of 1RM BS
B. 12 minute AMRAP
3-6-9-12-15-18-21-…..
thrusters 95#/65#
pull-ups
Start with a 200m run and Run 200m after every 3 sets (9,18,27…)
Masters
A. EMOM 12 min
Min 1: DB death March x 8/leg
Min 2: Tricep dips off box x 12-15
Min 3: 20sec side plank/side
B. For time
21 -15-9
Deadlifts
DB push press
Bike 15 cal after school set
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi