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
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