For timeÂ
Run 300mÂ
+Â
3 roundsÂ
12 front squats @ 115#/75#Â
8 burpeesÂ
+Â
Run 300mÂ
+Â
3 roundsÂ
12 Power Cleans @ 115#/75#Â
4 Wall walksÂ
+Â
Run 300m
Masters
A. Take 15 min to complete 4 sets of the following:
   A1. Back squats x 12,10,8,6; build to a heavy set of 6
  A2. Farmers walk x 50m
  A3. Half kneeling SA DB strict press x 8/arm
B. AMRAP 12 min
   EB 8/6 cal
   10 barbell thrusters
   8 hanging knee raises/v-ups
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
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