A. EMOM 9 min
Hang Squat Clean
3 reps x3 min
2 reps x3 min
1 rep x3 min
-starting @ 155#/105# build to a tough single for the day
B. 5 rounds for time
15 Wall ball 20#/14#
12 Hang Power Cleans @ 115#/75#
9 burpees over bar
Masters
A. Complete 3 sets:
A1. Front foot elevated goblet split squat@ 30X1 x 10/leg
A2. Barbell strict press from rack x 10
A3. Ring rows @ 30X2 x 8-10; keep strict tempo
B. 6 min AMRAP
Row 10 cal
12 hand release push-ups
Rest 2 min
6 min AMRAP
Echo bike ride 10/8 cal
10 alt SA DB snatch