A. Push press
In 15 min complete
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 92.5%-95%
B. For time
“Running Karen”
150 wall ball 20,14
Every 3:00 run 200m with med ball
**18 min time cap**
**after the 12 min mark, no more runs**
Masters
A. Power clean x 3,3,2,2,1,1; work up to a HEAVY single
B. 3 sets
:20-:30 side plank/side
OH DB carry x 30m
DB upright row x 10
C. AMRAP 8 min
10 Alt DB snatch
100m jog or 125m row
5 no push-up burpees
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H