A. Alternate between the following movements two movements for 4 sets:
A1. Front Squats x 5 reps; start at approximately 65-70% of 1 RM and build
A2. Double KB/DB bent over row x 8-10
B. For time:
1000m Row
50 Thrusters (45/35)
50 toe to bae
50 thrusters (45/35)
1000m row
Masters 7:15am
A. From rack: 5 back squats x 4 sets, build if form is good
B. 10 min AMRAP
10 Mountain climbers
 5 Barbell/rig pull ups
 5 Box dips
 4 Pistols      Â
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
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute