A. Push jerk; every 75 sec complete 3 PJ x 4 sets; build to a heavy set
B. EMOM 10 min
Min 1: DB/KB push press x 5-7; HEAVY
Min 2: 1 clean pull + 1 clean high pull + 1 power clean
C. 12 min AMRAP
Run 200m
4 wall walks
6 hang power cleans 155,105
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2