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