A. Power Snatch
death by @ 115#/75#
-cap @ 10 minutes
B. For time
Run 400m
30 thrusters @ 65#/45#
20 CTB pull-ups
10 Wall walks
20 CTB pull-ups
30 thrusters @ 65#/45#
Run 400m
Masters
A. Row 200m or Bike 10 cal; rest 1 min x 4 sets
B1. Goblet Wall sit x 30-45sec
B2. Barbell pendlay row x 10
X 3 sets
C. 3 Rounds for time
30 walking lunges
20 push-ups
10 OH med ball sit-ups
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi