A. Every 90 sec for 6 sets complete:
A1. Clean grip deadlift @ 30X1 x 8-10; build to a TOUGH set. Start @ 155,105 (about 40/45% of 1 RM)
B. AMRAP 4 min
Row 500m
In remaining time complete as many
Power clean & jerks as possible @ 135,95
Rest 1 min
AMRAP 4 min
AB 30/25 calories
In remaining time complete as many box step overs as possible 50/h,35/h
Rest 1 minute
AMRAP 4 min
40 kettlebell swings 70,53
In remaining time complete as many burpees as possible
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