WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old

95-lb. overhead squats

Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old

65-lb. overhead squats

Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+

65-lb. overhead squats

Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+

45-lb. overhead squats

Jumping chest-to-bar pull-ups

WORKOUT 13.2

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

75 pound Shoulder to overhead, 5 reps

75 pound Deadlift, 10 reps

15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:

95 pound Shoulder to overhead, 5 reps

95 pound Deadlift, 10 reps

15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

55 pound Shoulder to overhead, 5 reps

55 pound Deadlift, 10 reps

15 Box jumps, 20″ box

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