A. Push jerk
Take 12 min to complete
5 sets of 5 @ 70%
B. 3 min AMRAP
12 jumping lunges
6 push-ups
3 power cleans 155,105
Rest 1 min x 4 sets
Masters
A. 3 sets
30 banded tricep pushdowns
25 banded face pulls
20 FB bent over flies
B. Complete
50 kettlebell swings
50 push-ups
50 cal row
50 Back squats
You may split reps any way you like
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