A. Back squat
X5 @ 70%
X5 @ 75%
3x5 @ 80%
B. AMRAP 12 min
15/12 cal row or bike
10 strict pull-ups
200m run
10 toe to bar
Masters
A. Barbell good mornings x 10,10,10 @ 30X1
B1. 20-30 sec side plank/side
B2. DB bench press x 12
B3. SA DB bent over row x 10/arm
X 3 sets
C. AMRAP 12 min
5 burpees
10 deadlifts
200m row
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe