A. EMOM 12 min
Min 1: strict Ring dips x 6-8
Min 2: 6-8 dbl DB box step up and overs
Min 3: 5-7 sandbag front squats
B. 3 rounds For time
20 SA DB OH walking lunges
15 cal row or bike
20 handstand push-ups
15 cal row or bike
Masters
A. EMOM 12 min
Min 1- 8-10 barbell good mornings; add weight if feels goos
Min 2- 8-10/arm DB renegade row
Min 3- 8-10/leg alt v-ups
B. 12 min AMRAP
12 cal AB
10 Pull-ups or ring rows
8 dbl DB hang clean & jerk
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi