A. Every 1:15 x6 sets
1 Power Clean+1 Hang Power Clean+6-6-4-4-2-2 front squats
-building load each set from 155#/105#
B. For time
Run 400m
+
3 rounds
20 Wall ball 30#/20#
5 Wall walks
20 kb swings @ 70#/53#
+
Run 400m
Masters
A. Front squat @ 20X1 x 8,8,8,8
B. EMOM 10 min
min 1: barbell z-press x 10
min 2: pendlay row x 10
C. 3 rounds for time
500/400m row
20 wall ball
15 KBs
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se