Monday
A. Every 90 seconds x6 sets
1 deadlift + 1 power clean +1 hang power clean + front squats x 6,5,4,3,1 ; Building load per set
B. For time
20 clean and jerks 135/95
40 burpees
60 wall ball 20/14
Masters
A. EMOM 12 min
Min 1- seated DB press x 12
Min 2- DB high pulls x 12-15
Min 3 - goblet wall sit x 45sec
B. 4 RFT
Row 200m
10 hang power cleans
AB 12 calories
10 burpees
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se