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
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