Wednesday
A. Close grip bench press
x3 @ 75%
x3 @ 80%
2x3 @ 85%
Max UB @ 78%
B. For time
21-15-9
Wall ball 20/14
Hang power cleans 115/75
Box-jumps 24/20
Masters
A. 12 min EMOM
min 1: barbell good mornings x 10
min 2: DB floor chest press x 12-15
min 3: AB hard x 30sec
B. 10 min AMRAP
8 push ups
16 Alt DB snatches
24 jump rope
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe