A. Complete
10-8-6-4-2
Ring dips
Strict pull-ups
Hip extensions with pause at top; May use weight if feels good
B. For time
“Diane”
21-15-9
Deadlifts 225,155
Handstand push-ups
Masters 7:15am
A. Take 8 min to work on Turkish Get Ups
B. Deadlifts x 3; build to a tough set of 3 in 5 sets if form stays good
C. 10 min AMRAP
Double DB/KB overhead carry x 30m
10 single arm bent over row (5/arm)
15 sit-ups
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
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-