A. Take 12 minutes to complete 4 sets of the following
A1. Close grip bench press @ 30X1 x6-8 reps
A2. Renegade row x20 reps @ 50#/35# per hand
B. 10 minute
AMRAP Run 100m
2 Wall walks
10 Single arm DB hang squat cleans @ 50#/35# 5/arm
Masters
A. EMOM 12 min
min 1: 50’ FR DB walking lunges
min 2: 10-12 DB bench press
min 3: hanging knee raises x 10-12
B. 10 min AMRAP
30 single unders.
15 deadlifts
10 hang power cleans
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A
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