A. A. Bench press
3 sets max UB each weight
85%-75%-65%
B. Every 5 min for 3 sets complete:
Run 400m
20 push-ups
15 pull-ups
Masters
A. AB as many calories as possible at a sustainable effort in 5 min
B. Complete 3 sets
10 DB Romanian deadlifts
10 DB bench press
C. 10 min AMRAP
18 jump rope
12 kettlebell swings
6 burpees
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac