A. 1 Power Clean + Hang Power Clean + 3 Front squat; Every 1:30 x6 sets; building load from 70% of 1RM Power Clean to a tough set for the day
B. For time
10 wall ball 20#/14#
3 wall walks
Run 400m
20 wall ball 20#/14#
5 wall walks
Run 400m
30 wall ball
7 wall walks
Masters
A1. SA OH DB walking lunges x 50’
B2. SA DB bent over Row @ 20X1 x 10
B3. Barbell floor chest press x 10
X 3 sets
B. 2 rounds For time
Row 200m
25 push-ups
Row 200m
25 goblet squats
Row 200m
25 sit-ups
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2