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
A. Take 12 minutes to build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac