For timeÂ
20 kipping HSPU or s2ohÂ
30 Hang Power Cleans @ 115#/75#Â
400m RunÂ
50 Wall ball 20#/14#Â
400m RunÂ
30 Hang Power CleansÂ
20 kipping HSPU or s2oh
Masters
A. Take 15 min to complete the following:
  A1. Back squats x 4 sets of 4; build to a heavy set of based off last weeks loads
  A2. Side plank x 30 sec/side
B. For time
  3-6-9-12-15-18-21
  DB or barbell thrusters
  Sit ups
  Box jump/step up and overs
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne