A. Take 15 minutes to complete
Back squat 5 sets of 3 @ 90% of 3RM
B. 3 rounds for time
15 box-jump on and over 24"/20"
15 Kipping HSPU
15 Kb swings @ 70#/53#
15 Pull-ups
16 minute time cap
Masters
A. Complete
14-12-10-8-6
Dual KB deadlifts
Between each set:
50m Farmers Walk
:30 side plank/side
B. 12 min AMRAP
10 SA DB hang clean & jerk
12/8 cal Echo bike
14 air squats
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
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S