A. EMOM 5
1 muscle clean + 2 front squats
B. EMOM 8 min
1 clean; power or squat; work up to a HEAVY single
C. For time
30-20-10
SA DB hang clean and jerk 50,35
Burpees over DB
Run 400m after each set
Masters 7:15am
A. Tabata balance 4 min (2 min)
B. Single set 25 sit ups for record (prep for GHD machine) Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â
C. Fran (for record) Â Â Â Â
For time
21-15-9
Thrusters
Pull-ups   Â
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