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
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S