A. EMOM 8 min
1 hang squat snatch + 2 overhead squats; build from a moderate load to a tough set
B. 12 min AMRAP
30 DB snatches 50,35
10 burpee box jump overs 24,20
30 single arm dB thruster
10 burpee box-jump overs
30 single arm Db overhead forward lunge in place
10 burpees box-jump overs
Masters
A. EMOM 6 min
1 clean pull + 1 hang clean + 1 push press; build to a heavy set
B. For Time
40 jumping chest to bar pull-ups
60 calorie Row
80 wall ball
Partition any way
Time Cap: 20 minutes