A. Take 15 minutes to build to a 2RM Front squat for the dayÂ
B. 6 rounds for timeÂ
3 Wall walksÂ
 6 atlas Lunges @ 70#/53# kbÂ
12 Box-jumps 24"/20"Â
*Run 200m after rounds 2,4,6
Masters
A. Take 12 min to complete 3 sets of the following:
   A1. 50m off set KB carry; switch at the 25m mark
   A2. Goblet Front foot elevated split squat x 8/leg
   A3. Barbell inverted row x 10
B. 10 min AMRAP
   EB 8/6 cal
   10 SA DB hang clean & jerk
   8 push-ups
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
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