A. Take 12 minutes to build the following complex to a tough set for the day
1 squat clean+1 hang squat clean
B. For time
21-18-15-12-9-6-3
Wall ball 30#/20#
Kb swings @ 53#/35#
Masters
A. Take 12-15 min to complete 4 sets of the following:
   A1. Pendlay row x 10
   A2. DB bench press x 12-15
   A3. 25 abmat situps
B. For time:
   30 kettlebell swings
   400m row
   50 goblet squats
   400m row
   30 kettlebell swings
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne