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 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