A. EMOM 12 min
min 1: ghd sit-ups x 15
min 2: seated z-press 75,55 x 10
min 3: AMRAP strict pull-ups x 30sec
B. For time
Buy-in 1000m row or 45/40cal AB
Then:
4 rounds
5 wall walks
15 toe to bar
50 double unders
Masters 7:15am
A. 8 min Tabata balance w/ SL Rom DL
B. Baseline Test for Time
Row 500 40 Air Squats
30 sit-ups
20 push-ups
10 pull-ups/ring rows
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-