A. EMOM 8 min
Squat clean thruster x 3; build to a tough set of 3
A. 3 sets with one minute of rest after wax set:
1 min Max cal row
1 min Max SA DB devils press 50,35
1 min Max shoulder to overhead 95,65
1 min Max burpees
1 min Max front squats 95,65
1 min rest
Masters 7:15am
A. 12 min EMOM
Min 1: 10 barbell floor press
Min 2: 10 bent-over barbell rows
Min 3: 30-45 sec weighted wall sit
B. 3 min AMRAP
7 deadlifts
7 DB push press
35 single unders
Rest 1 min x 3 sets
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2