A. Take 15 min to complete the following
Close grip bench press
x4 @ 70%
x4 @ 75%
2x4 @ 80%
Max UB @ 73%
B. For time
21 shoulder to overhead 115/75
21 toes to bar
Run 400m
15 shoulder to overhead
15 toes to bar
Run 400m
9 shoulder to overhead
9 toes to bar
Masters
A. Every 2:00 complete 6 deadlifts + 8 DB push press x 5 sets; build to a tough set of 6 deadlifts
B. EMOM 9 min
Min 1- 15 glute bridges w/Barbell
Min 2- AMRAP push-ups in 30 sec
Min 3- 10 tuck ups or v-ups
C. 10 min AMRAP
5 cal AB
10 DB renegade row
15 situps