A. EMOM 8 min
2 below the knee hang snatch; build to a heavy set
B. 2 sets
40 OHS 65/45
30 pull-ups
20 barfacing burpees
10 wall walks
Rest walk exactly 3:00 then again starting with wall walks and going up the list
Masters
A. EMOM 7 min
Build to a HEAVY double hang clean
A. 2 rounds for time **14 min time cap*
30 air squats
30 box steps
20 hang power cleans
20 hand release push-ups
10 shoulder to overhead
10 burpees
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