A. Power Clean and jerk Death by @ 135#/95#Â
*capping @ 9 minutesÂ
B. 14 minute AMRAPÂ
400m RunÂ
40 kb swings @ 53#/35#
40 Wall ball 20#/14#
Masters
A. EMOM 12 min
   min 1: row 150m
   Min 2: 12 alt DB snatch
   min 3: 6 burpee box step ups
B. For time
   Row 750m
   20 barbell push press
   10 front squats
   Row 500m
   15 barbell push press
   15 front squats
   Row 250m
   10 barbell push press
   20 front squats
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe