A. EMOM 10 minutes
Min 1: 12,10,10,8 front rack reverse lunges
Min 2: Handstand hold or DB overhead hold 20-30 seconds
*building load from 115#/75# on lunges to a tough 8 for the day
B. For time
9 Power Clean and jerks @ 135#/95#
24 Pull-ups
12 burpees
9 Power Clean and jerks
18 pull-ups
15 burpees
9 Power Clean and jerks
15 Pull-ups
18 burpees
9 Power Clean and jerks
Masters
A. Complete 3 sets of the following:
A1. Goblet split squats @ 30X1 x 8-10/leg
A2. 25-30 abmat sit-ups or 12-15 ghd sit-ups
A3. 12-15 dips off box or 25-30 banded tricep pushdowns
A4. 10/arm DB hammer curls
B. 5 rounds for time
200m row
16 single DB hang clean & jerks
8 pull-ups or ring rows; use band for pull-ups or jumping pull-ups