A. EMOM 4 min
Hang Muscle Snatch x3 reps
B. EMOM 8 min
Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day
B. 14 minute AMRAP
27 Wall ball 20#/14#
21 Kb swings @ 53#/35#
15 Burpees
90 Double unders
Masters
Monday
A. 12-10-8-6-4
Barbell close grip bench press
DB lateral raise
DB frontal raise
B. 4rounds for time
Bike 12/10 cal
10 deadlifts
15 push press or 3 wall walks
20 box step ups