A. 6 min EMOM
Squat clean thruster x1 + shoulder to overhead x1 EMOM 6 min; building load from 155/105
B. 6 min EMOM
Squat clean x2 reps; building load from last weight of A
C. For time:
21-15-9
Deadlifts 225,155
Wall ball 30,20
Box jumps 24,20
Masters
A1. 30m dbl DB overhead carry
A2. Strict pull-ups @ 20X2 x 5-7; may use a band
A3. FLR x 45-60sec; may add weight
X 3 sets
B. For time
15-12-9
Wall ball
Pull-ups
AB cal
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