A. EMOM 10 min
1 hang power snatch + 1 hang squat snatch + 2 overhead squats; build every two sets
B. 10 min AMRAP
5 push-ups
10 overhead reverse lunges with a plate 45,25
15 double unders
Masters
A. EMOM 10 min
Min 1: 5 deadlifts; build to a tough set
Min 2: DB bench press x 15
B. 3 rounds for time
Bike 15 cal
20 prisoner step ups
25 abmat sit-ups
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