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
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