A. Take 10 minutes to build complex to a heavy set for the day
1 Power Snatch+1 Hang Power Snatch
B. For total time * 14 min time cap
2 rounds
12 Power Snatches @ 95#/65#
6 Wall walks
rest 1:00
30 toes to bar
rest 1:00
2 rounds
6 Power Snatches @ 115#/75#
12 Kipping HSPU
Masters
A. EMOM 12 min
min 1: 6-8 barbell thrusters
min 2: max pull-ups or ring rows @ 30X1 in :45
min 3: FLR x :45
B. For time
21-15-9
Deadlifts
Push-ups
Row 200m after each set
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2