A. Take 15 minutes to complete
5 sets of 2-3 Back squats @ 95% of 3RM
B. 15-12-9-12-15 for time
Shoulder to overhead @ 135#/95#
Box-jumps 24"/20"
Toes to bar
Masters
A. Complete 3 sets:
A1. Barbell Romanian deadlifts @ 30X1 x 8-10
A2. DB bench press x 10-12
A3. Farmers walk x 50 m
B. For time:
15-12-9-6
Goblet squats; heavy
Burpees
Row for calories
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se