A. In 15 min complete
Front squat
x3 @ 80%
x2 @ 85%
x1 @ 90%
x3 @ 83%
x2 @ 88%
x1 @ 93%
B. 12 min AMRAP
8 pistols
12 toe to bar
200m run
Masters
A. Complete 3 sets of the following:
A1. Barbell good mornings or hip extensions @ 30X1 x 10
A2. 15 OH DB tricep extensions
A3. 20 DB bent over flies
B. For time
21-15-9
KB Deadlifts
DB push press
Box step ups
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
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