A. Front squat
In 15 min complete
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 92.5%-95%
B. AMRAP 12 min
10 deficit handstand push-ups 5”, 3”
50 double unders
10 pull-ups
Masters
A1. DB Romanian deadlifts @ 30X1 x 10
A2. Seated barbell z-press @ 30X1 x 10
A3. AMRAP sit-ups in 60sec
X 4 sets
B. 6 rounds for time
8 box steps
8 push-ups
8 kettlebell swings
After round 2,4,6 stop and AB 12 calories
***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes
A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s
A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35