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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H