Take 20 minutes to complete below
A. Back squat
x5 @ 70%
x5 @ 75%
x3 @ 80%
2x3 @ 85%
B. 12 minute AMRAP
12 DB snatches @ 50#/35#
12 Single arm DB overhead walking lunge @ 50#/35#
12 toes to bar
48 double unders
Masters
A. Every :90 AB 10 cal x 5 sets
B. 10-10-10
DB bench press
Pendlay row
C. 3 rounds For time
Row 500m
21 kettlebell swings
12 pull-ups/ring rows
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