A. EMOM 10 minutes
Min 1: 3 Deadlifts+3 Hang Power Cleans+3 front squats
Min 2: 7-10 burpees
*load first set @ 135#/95# then build from there to a tough set for the day
B. 10 minute AMRAP
6 hang squat cleans @ 115#/75#
10 front rack reverse lunges
14 toes to bar
Masters
A1. Strict shoulder press @ 20X1 x 10; from rack
A2. Close grip bench press x 10
A3. DB renegade row x 10/arm
X 3 sets
B. For time
21-15-9
Thrusters
Row calories
Pull-ups or ring rows
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se