Deload week
A. Hang squat clean x3 reps EMOM 5 min @ 70%
B. Hang squat clean x2 reps EMOM x5 min @ 75%
B. 3 rounds for time
24 wall ball 20/14
16 burpees
12 kipping HSPU
Masters
Day 1
A. Front squats x 8 min EMOM x 3 reps; build
B1. KB windmill @ x 6/arm
B2. Strict banded pull-ups @ 30X2 x 6-8
X 3-4 sets
C. For time
KB Deadlifts
Prisoners step ups
10 sit-ups after each set after each set
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-