A. Take 12 min to complete:
5 sets of 5 push press @ 70% of 1RM
B. 3 rounds for time:
15 hang power clean 135,95
20 handstand push-ups
400m run
Masters
A. Front squats @ 30X1 x 3 reps for 4 sets; build
B. 1 power clean + 1 front squat x 6 sets; build to a heavy set for the day
C. AMRAP 10 min
Row 150m
10 wall ball
5 jumping chin over bar pull-ups
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe