A. EMOM 12 min
min 1: dbl DB overhead carry x 30m 50/h, 35/h
min 2: hip extensions x 12; May add weight
min 3: ring pull-ups x 5-7
B. For time
21-15-9
Deadlifts 225,155
Chest to bar pull-ups
After each set perform 5 wall walks
Masters 7:15am
A. From rack: 5 push press x 4 sets, build if form is good
B. Jack
9 min AMRAP
9 sit ups
9 deadlifts
9 ring rows
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-