A. EMOM X 8 min
1 power clean + 1 hang squat clean + 1 front squat; build every 2 sets
B. For time:
Buy in: 500m row or 25/20 cal AB or EB
Then:
21 deadlifts 225,155
9 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
21 handstand push-ups
Then:
Cash out: 500m row or 25/20 cal bike
Masters
A1. SA DB bent over row @ 30X1 x 10/arm
A2. Barbell Floor chest press x 10-12
A3. SA DB strict press @ 21X1 x 10/ arm
A4. Double KB FR carry x 50m; rest 1 min
X 3 sets
B. 3 rounds for time
Row 200m
12 wall ball
8 ring rows
Bike 10 calories