A. 1 clean deadlift + 1 clean pull + 1 power clean; every 90 sec x 8 sets; build to a tough power clean
B. AMRAP 12 min
10 wall ball 30,20
10 no push-up burpees
10 kettlebell swings 70,53
100m run
Masters 7:15am
A. From rack: 5 push press x 4 sets, build if form is good
B. 5 RFT
AB 10 cal
10 Deadlifts
10 Burpees over-the-bar
10 Weighted sit ups
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute