A. Every 1:30 x6 sets
1 Clean Pull+1 Power Clean+1 shoulder to overhead
-building load each set from 135#/95# to a tough set for the day
B. 3 rounds for time
21 Box-jumps 24"/20" box
18 push Press @ 95#/65#
15 CTB pull-ups
Run 200m
Masters
A. EMOM 12 min
Min 1: Incline DB bench press x 10
Min 2: 30 banded tricep pushdowns; use red or blue band
Min 3: EB 8 cal
B. 12 min AMRAP
9 DB push press
12 hanging knee raises or v-ups
15 box step ups
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2