A. Take 15 min to complete:
A1. 15-12-9-6
DB bench press
A2. 3-5 Bar muscle ups or 5-7 strict pull-ups
A3. 20 ring mountain climbers between each set
B. 12 min AMRAP
20 air squats
10 toe to bar
5 handstand push-ups
Masters
A. Complete 3 sets
A1. Seated DB Arnold press
A2. Banded triceps pushdowns x 25-30
A3. DB bent over flies x 15
A4. DB hammer curls x 10/arm
B. 12 min AMRAP
Bike 10 cal
20 DB FR walking lunges
10 Push-ups
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H