A. EMOM 12 min
Min 1-4: 3 squat cleans @ 70% of 1RM
Min 5-8: 2 squat cleans @ 75% of 1RM
Min 9-12: 1 squat clean @ 80%+ of 1RM
B. 5 rounds for time
10 box jumps 24,20
5 deadlifts 275,185
10 handstand push-ups
Masters 7:15
A. Take 8 min to work on Turkish Get Ups
B. 5 deadlifts x 4 sets, build if form is good
C. 10 min AMRAP
30m dbl KB farmer’s carry
10 barbell SDHP
10 barbell floor or bench press
5 burpees over-the-box
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne