A. EMOM 8 min
1 power snatch + 2 overhead squats; build
B. For time:
Run 800
20 squat cleans 155,105
Run 400m
40 handstand push-ups
Run 200m
20 hang squat snatches 115,75
Masters 7:15am
A. From rack: 5 back squats x 4 sets, build if form is good
B. 12 min AMRAP
5 Banded or rack pull ups
10 Wall balls
20 Hanging knee raises
30 Air squats
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