A. EMOM 6 min
2 hang cleans from below the knee; begin at approximately 65% of your 1 RM
B. EMOM 6 min
Clean grip deadlift x 4; build
C. For time
400m run
21 deadlifts 185,135
7 wall walks
400m run
15 deadlifts
5 wall walks
400m run
9 deadlifts
3 wall walks
Masters
A. Front squats @ 30X1 x 4,4,4,4
B1. Seated SA DB press @ 30X1 x 8-10/arm
B2. Barbell inverted row x 10
X 3 sets
C. 12 min AMRAP
Row 200m
8 DB thrusters
8 ring rows/pull-ups
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