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
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne