A. EMOM 12 min
min 1: 40 double unders
min 2: AB or row 12/10 cal
Min 3: sprint 100m
B. 4 min AMRAP x 4 sets with 1 min rest
3 power cleans 135,95
6 front rack reverse lunges 135,95
9 lateral burpees over the bar
Masters 7:15am
A. 8 min tabata
SL Romanian deadlift
B. 10 min AMRAP
10 Russian kettlebell swings
10 goblet squats
10 sumo deadlift highlpulls
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H