A. EMOM 7 min
Build to a HEAVY double hang squat clean
A. 2 rounds for time **14 min time cap**
Score is time completed or # reps completed
30 deadlifts 155,105
30 box jumps 24,20
20 hang power cleans 155,105
20 handstand push-ups
10 shoulder to overhead
10 bar facing burpees
Masters
A. EMOM 8 min
1 clean pull + 1 power clean + 1 front squat; build
B. For time
100 single unders
75 kettlebell swings
50 no push up burpees
25 ring rows
Partition any way you like
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe