A. Take 15 minutes to complete
3-4 sets of 8 reps Back squat @ 70% of 1RM
B. For time:
10-9-8-7-6-5-4-3-2-1
Barbell thrusters @ 95#/65#
Toes to bar
14 minute time cap
Masters
A. AB or EB 30 sec HARD/30 sec EASY x 8 sets
B1. Dual DB OH carry x 50m
B2. DB death march x 10/leg
B3. Ghd situps x 15 or 25 abmat sit-ups
X 3 sets
C. 3 rounds for time
Row 18 cal
15 Russian KBS
12 box steps
9 burpees
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