A. Take 12-15 min to compete 3-4 sets of the following:
A1. Muscle ups AMRAP 45 sec or Ring pull-ups x 5-7
A2. Barbell good mornings @ 30X1 x 10
A3. Banded tricep pushdowns x 25-30
B. 3 min AMRAP
3 deficit handstand push-ups
5 kettlebell swings 70,53
7 toe to bar
Rest 1 min x 3 sets
Masters 7:15am
A. From rack; back squats x 5 reps for 4 sets; build if form stays good
B. 12 min AMRAP
30 single unders
10 burpees
10 cobra kicks
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe