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
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