A. EMOM 12 min
min 1: barbell seated z-press x 10
min 2: wtd FLR X 30-45sec
min 3: goblet wall sit x 45sec 70,53
B. 14 min AMRAP
Run 100m
4 wall ball 30,20
4 pull-ups
**Then add 4 reps each round
**after the round of 16, run 200m
Masters 7:15am
A. From rack; front squats x 4 sets of 5 reps; build if form is good
B. 5 rounds for time
30m double DB overhead walk
15 sumo deadlift highpulls
10 ring rows
5 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-upĀ 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