A. Every 2:00 x6 sets
Power Clean
2 sets 3.3
2 sets 2.2
2 sets 1.1
-building load from 135#/95# to a tough set for the day
B. For time
Run 400m
+
21-15-9
Deadlifts @ 225#/155#
Box-jumps 24"/20"
+
Run 400m
Masters
A. Complete 3 sets
A1. 50’ DB by side walking lunges
A2. AMRAP wall walks in 45sec
A3. Farmers walk x 50m
B. AMRAP 12 min
200’ shuttle runs in 25’ segments or 200m row
50 single unders
25 abmat situps
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