A. 22 miute AMRAP
5-10-15-20-25…
Pull-ups
10-20-30-40-50…
Push-ups
15-30-45-60-75…
Air squats
Run 200m after each set
*if you have a vest, wear it
B. Sandbag bearhug accumulate 3:00 HEAVY
Masters
A. Front squats x 8,6,4,8,6,4 build from last week
B. 3 Rounds For time
Bike 20 cal
15 dual DB hang clean & jerks
10 DB step ups
C. Extra credit:
3 sets
10 DB bicep curls
15 DB OH tricep extensions
15 DB front raises
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se