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
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