Wednesday, October 19, 2022


A. EMOM 12 minutes

min 1- Row 10/8 cals

min 2- 5 devil press @ 50#/35# per hand

min 3- Max UB pull-ups (cap @ 15 reps or max reps in 30 seconds to work the skill)

B. For time time

     Run 400m or Bike 24/16 cals 

    +

    12-16-20-24

    Wall ball 20#/14#

    Alternating DB snatches @ 50#/35#

    +

    Run 400m or BIke 24/16 cals 


Masters

A1. Deadlifts x 8; build to a tough set

A2. DB renegade row x 8/arm

A3. 30sec side plank/side

X 3-4 sets

B. AMRAP 12 min

    8-10-12-14-16-18-…..increase by 2

    Row cal

    Prisoner step ups

    Dual DB hang power cleans

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