For total time
Run 400m
+
3 rounds
60 double unders
15 burpees
Rest exactly 2:00
Run 400m
+
3 rounds
15 push press 95/65
30 AB Mat sit-ups
Rest exactly 2:00
Run 400m
+
3 rounds
24 prisoner step-ups 24/20
15 sumo deadlifts high pulls 95/65
EC: 3-4 sets
Side plank 30-45 sec/side
15 Db hammer curls
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks