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
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
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne