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
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