A. EMOM 8 min
1 hang power clean+ 2 front squats; build from a moderate load to a tough set
B. 12 min AMRAP
3-6-9-12-15…
Deadlifts 135/95
Shoulder to overhead 135/95
Burpee box-jump overs 24”,20”
Masters
A. EMOM 10 min
min 1: 12-15 GHD sit-ups or 15 abmat sit-ups
Min 2: Pendlay rows x 10
B. 12 min AMRAP
6-9-12-15…
Ring rows
Barbell Shoulder to overhead
AB 8 cal after each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-