A. Take 15 minutes to complete 5 sets of the following
Front squat x2 reps @ 85% of 1RM
B. 3 rounds for time
Run 100m
24 Alternating DB snatches @ 50#/35#
Run 100m
18 toes to bar
Run 100m
12 Box-jumps 30"/24"
Masters
A. Complete 3 sets of the following:
A1. SL KB Romanian deadlifts @ 40X1 x 8-10/leg
A2. 50m farmers walk
A3. Seated DB Arnold press x 10
B. For time
40 cal bike
40 SA DB alt snatches
40 DB box step ups
40 cal bike
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/. 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