A. EMOM 5 min
build to a HEAVY double front squat from ground
B. EMOM 5 min
Build to a HEAVY double push jerk from ground
C. For time
9-7-5
Squat clean & jerk 165,110
Run 400m after each set
Masters
A. EMOM 12 min
Min 1: 10 single DB step ups
Min 2: 10 alt DB snatches
Min 3: 30 jump rope
B. AMRAP 20 min
25’ front-rack walking lunge
8 burpees
AB 10/8 cal
25’ front-rack walking lunge
8 jumping pull-ups
AB 10/8
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe