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 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