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
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
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-