A. EMOM 8 min
  Barbell thruster complete 2-3 reps;
Building load from 115#/75#
B. 15 minute AMRAP
  Run 800m buy in
  AMRAP remaining time
  2 wall walks
  6 Power Snatches @ 115#/75#
  12 Pull-ups
Masters
A. EMOM 12 min
   Min 1- DB renegade row x 8/arm
   Min 2- FLR x 40sec
   Min 3 - goblet wall sit x 30sec
B. 4 RFT
   Row 200m
   10 alt DB snatch
   10 wall ball
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S