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
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