A. Front squat in 15 min complete
2 sets of 5 @ 80%
2 sets of 3 @ 85%
*Complete a 2 sec pause in the bottom of the squat for the first rep of each set
B. AMRAP 12 min
Buy in: 800m run
Then in remaining time complete AMRAP of:
5 Thrusters 135,95
5 Chest to bar pull-ups
Masters
A. Clean grip deadlifts @ 30X1 x 8,8,8,8; work up to a heavy set; rest as needed between sets
B. 4 rounds for time
10 cal AB
10 box step ups
10 KB deadlifts
50m farmers walk
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe