A. EMOM 12 min
Min 1: ring push-ups x 10
Min 2: dbl DB/KB bent over row x 10
Min 3: row 12/8 cal
B. AMRAP 12 min
3-6-9-12-15....increase by 3 w/ a 100m run after each set
Chest to bar pull-ups
Handstand push-ups
Box jumps 24,20
Masters 7:15am
A. 5 power cleans x 4 sets, build to a heavy set
(focus on feet placement: jumping position to landing position)
B. 12 min AMRAP
5 devil’s press
10 wall balls
10 ring rows
AB 10/8 cal/ row 200m
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