A. EMOM 10 min
2 power cleans not tng; build from 135,95 every 2 min
B. For time
3 rounds
10 clean & jerks 135,95
Run 200m
+
3 rounds
25 wall ball 30,20
Run 200m
Masters
A. Row 200m; rest 1 min x 4
B1. DB side lateral raise x 10
B2. SA DB bench press x 8/arm
B3. Goblet Wall sit x 45-60sec
X 3 sets
C. 3 rounds for time
25 sit-ups
20 goblet walking lunges
15 push-ups
10 cal bike
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2