A. Take 12 -15 min to complete 3 sets of the following:
A1. 12-15 ring push-ups
A2. 6-8 strict pull-ups
A3. Half kneeling DB press x 10/arm
A4. Farmers walk x 50m 70/h, 53/h
B. “Fran”
For time
21-15-9
Thrusters 95,65
Pull-ups
Masters
A. Row 200m; rest 1 min x 4 sets
B1. Barbell floor chest press x 10
B2. Dbl KB bent over row x 10
X 4 sets
C. For time
30 cal row
30 Dbl DB front squats
30 DB push press
30 DB deadlifts
30 cal row
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