A) EMOM x 12 min

1: Tempo back squat 2-3 reps @ 32X1 (use 4-5% more than 6/13)

2: bent over rear delt flys x 10-15 w/ 2.5-5/hand

3: rest and increase load on BS if able

 

B) AMRAP in 8 min:

– 10 Russian Kettlebell Swings (70/53)

– 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

 

C) Not for time:

– 20 strict toes to bar @ 2111

 

Masters

A) EMOM x 12 min

1: Tempo back squat 5 reps @ 32X1 (heavier than last week)

2: 6-10 seated arnold presses @ 2111

3: rest and increase load on BS if able

 

B) AMRAP in 8 min:

– 10 russian kettlebell swings

– 10 alternating reverse lunges/step ups with goblet hold

 

C) 3 sets w/ a partner:

– 12 medball toss sit-ups