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 build to a heavy squat clean single for the day B. 3 rounds for time 7 Squat Clean thrusters @ 165#/110# 14 Handstand push-ups or 14 DB s2oh HEAVY Run 400m Essentials A. Back squ
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac