Push jerk
A. In 15 min complete
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 92.5%-95%
B. AMRAP 12 min
5 hang power cleans 115,75
10 toe to bar
15 wall ball 20,14
Masters
A1. Deadlift @ 30X1 x 8,8,8; build
A2. FLR x 45-60sec; may add weight if feels good
A3. KB farmers walk x 50m
X 3 sets
B. For time
30-20-10
Kettlebell swings
Jump rope
Row 20 cal after each set
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe