A. Take 15 minutes to build to a 1RM Push Press
B. 10 minute AMRAP
15-30-45-60-75...
Double unders
5-10-15-20-25..
HSPU
Toes to bar
Masters
A. Take 12 min to complete:
Front squats @ 30X1 x 5 for 4 sets; build to a tough set
B. For time
20 single DB box steps
18 cal EB
16 plate ground to overhead
200’ shuttle runs
16 plate ground to overhead
18 cal EB
20 single DB box steps
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A