A. EMOM 8 min
2 hang power clean; build to a tough set of 2
B. EMOM 8 min
1 Power clean & jerk; build to a heavy set
C. For time:
15-10-5-10-15
Handstand push-ups
Power cleans 135,95
Run 200m after each set
Masters
A. AB 2 min; rest 1 min x 3 sets; sustained pace for max calories
B1. Bicep to shoulder press x 12
B2. DB bent over fly x 15
B3. Barbell bench press @ 20X1 x 8-10; build
X 3 sets
C. 4 rounds for time
Row 400m
KB deadlifts
10 burpees
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2