A. EMOM 10 min
min 1: 5,4,3,2,1 squat cleans
135/95
155/105
175/115
185/125
205/135
min 2: 10 bar facing burpees
B 12 min AMRAP
Row 1000m/850m
65 air squats
45 kB swings 70/53
Max wall walks remaining time
Masters
A. Complete 5 sets
A1. Front squats x 5 reps @ 20X1; build
A2. FR KB carry x 50m
B. 2 rounds For time
Row 500m
40 air squats
30 sit-ups
20 push-ups
10 ring rows
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S