A. Take 20 minutes to build to a 1RM Back squat
B. 5 minute AMRAP
10 kb swings @ 70#/53#
20 air squats
10 HR-push-ups
rest walk 2:00 x2 sets
*Goal is same or more reps on 2nd set
Masters
A. Row 500m; rest 2 min x 2
B. EMOM 12 min
min 1: barbell glute bridges with pause at top x 15
min 2: DB bent over flies x 15
min 3: DB OH carry x 30m
C. 3 rounds
20 walking lunges or 10/leg split squat
50m Farmers walk
15 push-ups
10 cal bike
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
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute