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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H