A. EMOM 5 min
Barbell strict shoulder press x 3; build
B. EMOM 10 min
min 1: pendlay row 10X1 x 10
min 2: wall walks x 2-3
C. 3 rounds for time
15 shoulder to overhead 95,65
20 barbell FR reverse lunges 95,65
Run 400m
Masters 7:15am
A. 12 min EMOM
min 1: 30 sec wtd plank hold
min 2: 12 Tricep extensions
Min 3: 12 wtd sit-ups
B. Lil’ Helen
3 rounds for time
Row 500m or AB 25/20 cal
21 Russian kettlebell swings
12 ring rows
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-up 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