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
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2