A. Every 3:00 x4 sets
AMRAP in 90 seconds
6 burpees
12-10-8-6 shoulder to overhead @ 115#/75#
AMRAP row cals remaining time
-build in load each set on s2oh if UB
-if you fail a s2oh within 1-2 reps of finishing the set, move on to the row
B. 4 minute AMRAP
40 DU or 40 Single unders
push-ups x 15
20 air squats
rest 2:00
4 minute AMRAP
Run 100m
8 toes to bar
12 Alternating DB snatches @ 50#/35#
rest 2:00
x2 sets
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