A. In 15 minutes complete 3 sets of the following
A1. 15 DB bench press @ 30X1 @ 50#/35#+per hand
A2. Farmers walk 100m @ 70#/53# per hand
A3. 15-20 GHD sit-ups
B. 10 minute AMRAP
5 shoulder to overhead @ 115#/75#
10 Deadlifts @ 115#/75#
15 Box-jumps or step-ups 24"/20"
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