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
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H