MASTERS:

A) EMOM x 10 min

E: 8 DB bench press

O: 12 heavy RKB swings

B) EMOM x 10 min

O: 5-7 burpees

E: Farmer’s carry 2x around platform

C) EMOM x 10 min

O: 8 DB snatch

E: Row 30 sec @ 90%

 

9 & 10 AM:

A) Every 6 minutes x 4-5 sets, tough effort:

– 400 m run

– 6 deadlifts (155/105, 135/95, 115/75, 95/55)

– 5 hang power cleans

– 4 shoulder to overhead

 

*Should all be UB if possible.