A. In 15 min complete
Push jerk
x5 @ 75%
x5 @ 78%
x3 @ 83%
x3 @ 85%
x1 @ 88%
x1 @ 90%-93% (individuals choice based on feel but cap @ 93%)
B. “Nasty Girls” w/bar muscle ups
3 rounds for time
50 squats
7 muscle ups
10 hang cleans 135,95
Masters
A1. DB bench press x 10
A2. Inverted barbell rack row x 10
A3. Goblet split squat @ 30X1 x 8-10/leg
X 3 sets
B. for time
21-15-9
AB calories
DB Romanian deadlifts
Burpees
C. AB 12 cal; rest 1 min x 4-5 sets
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