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
In 20 min complete A. Muscle snatch 2 sets of 5 reps @ 50%-60% B. Power snatch 2 sets of 3 @ 70% 2 sets of 3 @ 75% C. Snatch Pull 1 set of 5 @ 90% 2 sets of 4 @ 95% D.AMRAP 10 min 2-4-6-8-10-12….. Pow
Complete for time w/partner: Split reps however you like: 500 double unders 100 pull-ups 80 SA devils press 50,35 60 box jumps 30,24 40 atomic sit-ups 45,25 2000m run
A. Push jerk Take 12 min to complete 5 sets of 5 @ 70% B. 3 min AMRAP 12 jumping lunges 6 push-ups 3 power cleans 155,105 Rest 1 min x 4 sets Masters A. 3 sets 30 banded tricep pushdowns 25 banded fac