A. EMOM 12 minutes
min 1- 4-6 Sandbag cleans over shoulder
min 2- 5 burpees+7/5 cal echo bike
min 3- Weighted Wall sit 30 seconds 70#/53#
min 4- 10-12 Toes to bar
B 3 rounds for time
Run 400m before each set
12-18-24 Hang Power Cleans @ 115#/75#
18-24-30 Wall ball 20#/14#
20 min time cap
Masters
A. Back squats @ 20X1 x 3,2,1,3,2,1; build from last week to a tough set of 1
B. Complete for quality
15-12-9-6-3
DB bench press
DB Romanian deadlifts
C. 10 min AMRAP
10 Dual DB power cleans
200' shuttle runs
30 single unders