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
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-