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
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re