A. Squat Clean
*build to a tough single for the day in 12-15 minutes
+
B. For time
Run 200m
9 deadlifts @ 185#/125#
42 push-ups
Run 200m
15 deadlifts @ 185#/125#
30 Wall ball 30#/20#
Run 200m
21 Deadlifts @ 185#/125#
18 Kipping HSPU 3"/2.5" deficit
Masters
A. Complete 4 sets of each:
A1. Barbell strict press from rack @ 30X1 x 12,10,8,6; build to a heavy set of 6
A2. Dual DB Romanian deadlifts @ 30X1 x 10
B. 1 min at each movement for max reps/cal
Row for calories
No push-up burpees
Kettlebell swings
Sit-ups
1 min of rest x 3 sets