A. Take 12 min to complete:
Front squats x 8,6,4,2; build to a HEAVY set of 2
B. AMRAP 12 min
4 SA DB thrusters 50,35
2 burpees over the DB
4 pull-ups
Increase each movement by 2 reps each round
Masters 7:15am
A. From rack: 5 back squats x 4 sets, build to 5-rep max
B. 18-15-12-9
Ring rows
Plate G2OH
Hanging/sitting knee raises
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
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