A. Power Clean x1/ Push Press x10,8,6,4,2
Every 1:30 x5 sets
B. 3 rounds for time
Run 200m
21 Kb swings @ 53#/35#
15 toes to bar
9 burpees
Masters
A. Complete 4 sets
A1. Clean grip deadlifts x 8,6,4,2; build to a tough set of 2 based off last weeks loads
B. EMOM 8 min:
min 1: DB bicep hammer curls x 10-12
min 2: tricep dips off box x 12-15
C. For time
21-15-9
Kettlebell swings
Row cal
DB bench press
40 single unders after each set
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