A. Every 90 sec for 5 sets complete the following:
15,12,9,6,3 TnG Deadlifts @ 105/155, 125/185, 155/225, 185/255, 205/315
+
7-10 Handstand push-ups
B. For time:
10-15-20-15-10
Box jumps 24,20
Sumo deadlift high pulls 95,65
Run 200m after each set
Masters
A. EMOM 12 min
min 1: row 8-10 cal
min 2: 10 DB front squats
min 3: 8-10 burpees
B. For time
30-20-10
SA DB Thrusters
Sit-ups
Bike 12 cal after each set
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H