A. EMOM 12 min
min 1- 8-10 standing barbell strict press 95#/65#+
min 2- 10 Supinated grip Pendlay rows @ same weight as Strict press
min 3- Side plank 20 sec/side
B. 10 minute AMRAP
Bike or row 12/9 cals
6 Power Snatches @ 115#/75#
3 wall walks
Masters
A. 5 sets:
Clean grip deadlifts x 5; build to a tough set
B. 10 min AMRAP
4-6-8-10-12.....increase by 2 reps each set until time expires
Kettlebell swings
Box jumps
Row 125m
C. Extra credit
3 sets
10/arm DB hammer curls
30 banded triceps pushdowns
15 DB bent over flies