A. Not for time complete 4 sets:
Strict pull-ups x 15,12,9,6
Double KB FR squats x 10
B. 12 min AMRAP
5 power cleans 135,95
10 toe to bar
5 shoulder to overhead 135,95
10 cal row/AB
Masters
A. EMOM 12 min
min 1: barbell good morning @ 30X1 x 10
min 2: DB bench press of floor chest press x 10
min 3: AMRAP sit-ups in 30sec
B. AMRAP 12 min
15 kettlebell swings
10 push-ups
AB 10/8 cal or jog 200m
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