Friday, July 16, 2022
A. Take 15 minutes to complete 3 sets of the following
  A1. Front rack split squat x8 reps/leg 95#/65#+
  A2. Flat DB bench press x15 reps 50#/35#+
  A3. Side plank 30 sec/side
B. For total time
  2 rounds
  24 Toes to bar
  12 Power Cleans @ 165#/110#
  6 Wall walks
rest exactly 1:00 after last round then complete
25 burpee pull-ups
Masters
A. Take 12-15 min to alternate through the following movements:
   A1. Single arm DB bent over row @ 30X1 x 8/arm
   A2. Banded tricep extensions x 30 or cable pushdown x 12-15
   A3. FLR x 45-60sec; may add weight
X 3-4 sets
B. 12 min AMRAP
   10 hanging knee raises or v-ups
   20 SA DB OH walking lunge steps
   10/8 cal EB/AB bike or run 200m