**No 6:30pm class tonight**
A. Take 12 min to complete 3-4 sets of the following:
AMRAP strict pull-ups in 30 sec; add weight if feels good
50’ Barbell overhead walking lunges 95,65
12-15 ghd hip extensions
B. For time
24-18-12-6
Wall Balls 30,20
Toe to bar
Run 200m after each set
Masters 7:15
A. 8 min Tabata balance w/ SL Rom DL
B. Lil’ Helen
3 RFT
Row 500 or AB 25/20
21 Russian KB swings
12 Ring rows
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-up 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