A. Take 12 minutes to complete the followingÂ
 Push Press 4 sets of 4 @ 80% of 1RMÂ
B. For time:
1-2-3-4-5-6-7-8-9-10
Kipping HSPUÂ
Box-jumps 24"/20"
Hang Power Snatches @ 75#/55#
Masters
A. Take 12 min to complete the 5 sets of front squats: 10,8,6,4,2 build to a heavy set of 2
B. AMRAP 12 min
  Bike 9/7 cals echo
  15 kettlebell swings
  10 hanging knee raises
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A