A. Complete 3 sets:
A1. Ring pull-ups/ strict pull-ups @ 20X1 x 5-7
A2. D Russian box steps x 8
A3. Ring mountain climbers x 20
B. AMRAP 10 min
5 power cleans 135,95
7 wall ball 30,20
9 toes to bar
Masters
A1. Filly press x 8/arm
A2. 30 FLR on rings
A3. 15 DB bent over flies
X 3 sets
B. AMRAP 12 min
5 banded pull-ups or ring rows
10 push-ups
15 squats
C. Extra credit: 4-6 sets row 200m; rest 1 min
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks