A. Take 12-15 min to complete 4 sets of the following:
A1. DB bench press x 10; 50/h,35/h
A2. Barbell bent over row x 8-10
A3. 30sec KB side plank/side
B. AMRAP 12 min
Run 200m
10 SA devils press 50,35
15 handstand push-ups
Masters 7:15am
A. 6 min EMOM
Tabata balance with Romanian DL single leg, no weight
B. 20 min AMRAP with partner
*split reps any way you like*
20 pull-ups/ring rows
30 push-ups
40 box jumps/step ups
50 single unders
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe