A. Back squat
Take 15 min to complete
1 set of 8 @ 60%
3 sets of 8 @ 70%
B. AMRAP 12 min
10 deadlifts 155,105
200m run
5 deficit handstand push-ups 5”,3”
Masters
A. Not for time complete:
10-8-6-4-2
Clean grip Deadlifts; build
20-16-12-8-4
DB bench press
B. AMRAP 10 min
10 DB hang clean & jerk
100m Jog or 125m row
10 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-up 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