A. In 12 min complete 4 sets
15 DB floor press 50/35
Right into AMRAP push-ups in 30 seconds
Single arm DB row x8 reps/arm
B. 3 rounds for time
15 toes to bar
10 Hang Power snatches 95/65
50 double unders
Masters
A. Deadlifts @ 20X1 x 10,8,6,4,2; build to a tough set of 2
B. EMOM 12 min
Min 1: banded face pulls x 25
Min 2: DB bicep curls x 12
Min 3: bent over DB fly x 12
C. 10 min AMRAP
40 jump rope
Row 200m
10 DB hang clean & jerk
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks