A. Every 1:30 x6 sets
2 sets 1 hang squat clean+3 front squats @ 80%
2 sets 1 hang squat clean+2 front squats @ 83%
2 sets 1 hang squat clean+1 front squat @ 85%
B. For time
40 OHS 65/45
30 box-jump
20 HSPU
100 DU
20 HSPU
30 box-jumps
40 thrusters 65/45
Masters
A. Tabata row; 20 sec max effort: 10 sec rest x 8 sets
B1. DB side lateral raise x 10
B2. Squats w/plate held out front @ 30X1 x 10
B3. FLR x 30 seconds on rings
X 3
C. 8 RFT
3 jumping pull-ups
5 push-ups
7 squats
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