00:00-9:00
21-15-9
Thrusters @ 95#/65#
3-2-1
Rope climbs
Minutes 9:00-18:00
Assault Bike 30/24 cals
20 burpee box-jump overs 24"/20"
Assault Bike 30/24 cals
Minutes 18:00-27:00
Row 1000m/850m
50 single arm DB hang clean and jerks @ 50#/35#
Minutes 27:00-36:00
21-15-9 (x2 for ab mat sit-ups)
GHD sit-ups
30-20-10
Push-ups
*ALL with a 7 minute time cap
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