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 with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi