A. Every 2 min for 5 sets complete 5 touch and go deadlifts + 35 double Unders; 225,155
B. AMRAP 10 min
10 SA DB thruster 50,35
10 toe to bar
10 burpees over the DB
C. Extra credit: row 250m; rest approximately 1 min x 4-6 sets; hard but sustainable effort each set
Masters
A. 5 sets of 5 clean grip deadlifts; work up to a tough set of 5
B. 5 rounds for time
10 sit-ups
8 unweighted good mornings
6 SA DB thrusters 3/arm
150m row
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