For time
Run 800mÂ
20 power Snatches @ 115#/75#Â
Run 600mÂ
30 burpeesÂ
Run 400mÂ
40 s2oh @ 115#/75#Â
Run 200mÂ
50 Wall ball 20#/14#
Masters
A Take 15 min to complete 4 sets of the following:
  A1. Front squats x 7,5,3,1; build to a heavy single for the day
  A2. Dual DB renegade row x 8-10/arm
  A3. Half kneeling single DB strict press x 10/arm
B. 5 rounds for time
   10 SA squat clean thrusters
   10 hand release push ups
   5 shuttle runs
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A