A. Back squat build to a moderate set of 3 for the day in 15 min or less
B. For time
30 Back squats @ 135#/95#
30 toes to bar
Run 400m
20 back squats
20 toes to bar
Run 400m
10 back squats
10 toes to bar
Masters
Min. 1: AB 8/6 or ERG bike 250m
Min. 2: 30 Single unders
Min: 3: 8-10 DB bent over rows
B. 10 min AMRAP
Row 200m
10 Wall balls
10 Med ball weighted sit-ups
10 ring rows
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute