A. Take 20 min to complete
Back squat
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 93%-95%
B. For time:
30-20-10
Single arm DB thrusters 50,35
Pull-ups
Run 400m
Masters
A. EMOM 12 min
min 1: 8 steps/leg DB death March
min 2: barbell floor chest press x 10
Min 3: 15-20sec side plank/side
B. 3 rounds
Row 400m
15 DB thrusters
10 no push-up burpees
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-upĀ 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