A. 1 Power Clean + 1 Below knee hang power clean + 2 s2oh
Every 1:30 x8 sets
-building load from 135#/95# to a tough set for the day
B. For time
50 Wall ball 20#/14#
35 Kb swings @ 70#/53#
20 Burpee box-jump overs 24"/20"
35 Kb swings @ 70#/35#
50 Wall ball 20#/14#
Masters
A. EMOM 12 min
min 1: 30-45sec goblet wall sit
min 2: 12-15 dips off box
min 3: dual KB bent over row x 10
B. AMRAP 12 min
10-15-20-25-…
Air squats
Sit-ups
Single unders
Row 150m after each set
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