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
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-