A. EMOM x10 minutes
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean
-building load every 2 min from 135#/95#
B. For time
Run 200m
30 kipping HSPU
Run 200m
45 Box-jumps 24"/20"
Run 200m
60 OHS @ 75#/55#
18 minute time cap
Masters
A1. DB bench press x 12
A2. Barbell rack row @ 30X1 x 10
A3. OH DB carry x 50m
X 3 sets
B. For time:
10-9-8-7-6-5-4-3-2-1
DB thrusters
Tricep dips off box
Row 200m after 9s, 7s, 5s, 3s and 1s
C. Extra credit
   75 anchored situps
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S