A. EMOM 12 min
min 1: Devils press x 4-6; 50/h, 35/h
min 2: Double KB Front rack carry
min 3: row 12/10cal
B. For time
15-12-9-6-3
Hang Power cleans 115,75
Pull-ups
Run 200m after each set
Masters
A. Row 500m; rest 2 min x 2
X 3 sets
B. For total time
15-12-9
AB cal
KB deadlifts
ring rows
Rest 3 min
15-12-9
AB cal
DB bench press
50m farmers walk
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