A.EMOM 8 min
1 power clean + 1 push press + 2 push jerks; build to a tough set from 135,95
B. For time *18 min time cap*
30 handstand push-ups
40 burpees
50 wall ball 30,20
40 burpees
30 power cleans 135,95
Masters
A. Complete 3 sets:
A1. Dual KB bent over row x 10
A2. 30m dual KB overhead carry
A3. FLR x 45 sec
B. For time
21-15-9
Kettlebell swings
Hanging knee raises or v-ups
Row 10 cal after each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-