A. EMOM 10 min
Min 1: 45 double unders
Min 2: 8-10 thrusters 115,75
B. 5 rounds for time
10 hang power cleans 115,75
15 hand release push-ups
20 med ball sit-ups 20,14
Masters
A. Complete 3 sets:
A1. R arm Farmers walk + L arm OH carry x 50m then switch
A2. Dual KB FR squat @ 30X1 x 8
A3. 30 sec side plank/side
B. For time
21-15-9
DB thrusters
Jumping pull-ups
Row 250m after each set
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-
A. 1 Power clean + 1 Hang squat clean + 1 Push Jerk or Split Jerk Every 75 seconds x8 sets -building load from 135#/95# B. 12 minute AMRAP 40 air squats 30 ab mat sit-ups 20 Alternating DB snatches @
A. Take 15 minutes to complete 3 sets of the following: A1. Farmers walk 100m @ 70#/53# per hand right into... A2. Max Weighted push-ups in 30 seconds @ 45#/25# A3. Front rack split squat @ 2020 x8 re