A. EMOM 12 min
min 1: 8-10 ring push-ups
Min 2: 5-7 double DB/KB thrusters 50,35/h
Min 3: row 150m or AB 10/8cal
B. AMRAP 12 min
25 double unders
20 SA DB Overhead walking lunges
10 hand release push-ups
5 strict pull-ups
Masters 7:15am
A. 12 min EMOM
Min 1: 8 Double KB Russian swings
Min 2: Row 200
Min 3: 10 sit ups
B. Hero WOD—Lil Chief
3 min AMRAP x 4 rounds, 2 min rest
3 cleans
6 pushups 9 air squats
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S