A) E3MOM x 12 min

1: Tempo back squat 3-4 reps @ 32X1 (use 4-5% more than 6/6)

2: 6-10 L-seated DB presses @ 2111

3: rest and increase load on BS if able

 

B) AMRAP in 15 min:

– 20 RKB swings (heavy)

– 15 wallballs (20/14)

– 200m run

 

Masters

A) E3MOM x 12 min

1: Tempo back squat 6 reps @ 32X1 (use 4-5% more than 6/6)

2: 6-10 L-seated DB presses @ 2111

3: rest and increase load on BS if able

 

B) AMRAP in 15 min:

– 15 RKB swings (heavy)

– 10 wallballs (20/14)

– 200m run