A. 15 min to complete
Front squat
2 sets of 6 @ 70%
2 sets of 4 @ 75%
2 sets of 2 @ 80%
B. For time
21-15-9
Power cleans 135,95
Deficit Handstand push-ups 5”,3”
Chest to bar pull-ups
Masters
A1. 10 barbell inverted rows
A2. 15 DB bench press
A3. 15 DB bent over flies
X 3 sets
B. For time
21-15-9
AB calories
DB Romanian deadlifts
Burpees
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