A. Take 12 min to complete 3 sets:
A1. 12,10,8 clean grip deadlifts @ 185,125/225,155/275,185
A2. 10-12 DB bench press @ 30X1 @ 50/h, 35/h
A3. 20 ghd sit-ups
B. For time:
10-20-30
Hang power clean 115,75
Hand release push-ups
Run 400m after each set
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