A. EMOM 12 minutes
min 1- 6 DB deadlifts+6 DB Hang Power Cleans+6 DB front squats @ 50#/35# per hand
min 2- Echo bike 10/8 cals
min 3- 2-4 Wall walks or Overhead DB carry 4-5 shuttles
B. 12 minute AMRAP
20 Box-jumps 24"/20"
20 Wall ball 20#/14#
200m Run
Masters
A. Back squats @ 30X1 x 8 reps for 4 sets
B. EMOM 10 min
min 1: dual DB OH carry x50m
Min 2: ring rows @ 20X2 x 6-8
C. For time
21-15-9
Thrusters
burpees over barbell
Row 200m after each set
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H