A. EMOM 8 min
1 squat clean + 1 push press + 2 push jerks; build from 115,75 every 2 sets
B. 80 DB snatches 50/35
100 DU
60 single Db step-ups
100 du
40 back squats 95/65
100 du
20 hspu
18 min time cap
Masters
A. 1 power clean + 1 front squat + 2 push press; build to a tough set
B. 4 rounds for time
20 alt DB snatch
10 burpee box step ups
Bike 15 cal
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A