A. Take 12 min to build to a HEAVY set of 3 front squats @ 30X2
B. 5 min AMRAP
Row 750m
AMRAP wall ball 30,20
Rest 1 min
5 min AMRAP
Run 400m
Then:
5 Kettlebell hang cleans
10 hand release push-ups
Rest 1 min
5 min AMRAP
AB 40/30 calories
AMRAP Box jumps 30,24
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