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
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi