A. EMOM 8 min
1 clean pull + 1 power clean + 1 front squat; build
B. For time
15 HSPU
50 DB box steps 50,35/24,20
15 HSPU
50 kettlebell swings 70,53
15 HSPU
50 SA DB OH walking lunges 50,35
15 HSPU
50 toes to bar
Masters 7:15am
A. Intro to strict muscle up
B. Partner wod
3 rounds for time; split reps any way you like
AB 30 cal
30 ring rows
30 push-ups
30 box jumps/step ups
30m double DB OH carry
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-