A. Bench press
x2 @ 80%
x2 @ 85%
2x3 @ 88%
Max UB @ 83%
B. For time
20-18-16-14-12
SA kettlebell swings
SA Kettlebell push press
50 DU after each set
Masters
A. Ski 1 min for max calories; rest approximately 1 min x 4 sets
B. Complete 3 sets
B1. 6-8/arm DB renegade row
B2. Goblet wall sit x 30-45sec
B3. SA DB bench press x 10
C. 3 rounds for time
AB 15 calories
15 kettlebell swings
10 burpees
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-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re