A. Every 90 sec alternate between the following movements to complete 4 sets of each:
A1. Double DB/KB OH carry x 30m
A2. Barbell Romanian deadlifts @ 30X1 x 8-10; build
B. “Helen”
3 rounds for time
Run 400m
21 Kettlebell swings 53,35
12 pull-ups
Masters 7:15am
A. 12 min to complete four rounds
50 m farmers walk
8 tricep extensions
B. “Jack”
9 min AMRAP
9 sit-ups
9 deadlifts
9 ring rows
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-up 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