A. Take 12 - 15 min to complete 3 sets of the following:
A1. 50’ Overhead barbell lunge 95,65
A2. Supinated strict pull-ups @ 20X1 x 6-8
A3. DB bench press x 10
B. AMRAP 12 min
3 handstand push-ups
3 hang power cleans 115,75
10 toe to bar
Increase handstand push-ups and hang power cleans by 2 reps each round. Toes to bar stay at 10 reps after each set
Masters 7:15am
A1. Clean grip deadlifts @ 20X1 x 8; build to a touch set
A2. DB bench press x 10
X 4 sets
B. For time
21-15-9
Deadlifts
DB push press
Run 200m or row 250m after each set