A. Take 15 minutes to complete the following
Back squat
4 sets of 4 @ 80% of 1RM
B. 3 minute AMRAP
5 Box-jumps 30"/24"
7 front squats @ 135#/95#
9 toes to bar
rest 1 minute
x3 sets
Masters
A. EB or AB sec HARD/30 sec EASY x 4 sets
B1. SL DB Romanian deadlift @ 31X1 x 10/leg
B2. FLR on rings x 60 sec
B3. DB Russian step ups x 8/leg
X 3 sets
C. 4 Rounds for time
Row 400m
20 Russian KBS
15 hand release push-ups
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S