A. Take 12 min to build complex to a heavy set for the day
1 power clean+ 1 hang power clean
B. 3 rounds for time
24 wall ball 20#
18 burpees
12 power cleans 115#/75#
Masters
A1. Front squat from rack @ 20x1 x 10,8,6,4
A2. Dual DB overhead carry x 50m
X 4 sets
B. For time
   Buy in: 500m row
   Then 4 rounds:
   6 burpee box jump/step overs
   8 DB push press
   10 kettlebell swings
   Then:
    Cash out: 500m row
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe