A. Take 15 minutes to complete the followingÂ
Close grip bench press 4 sets of 5 reps @ 85% of 3RMÂ
 Then complete one more set of Max UB @ 80% of 3RMÂ
B. For timeÂ
10-20-30Â
Wall ball 20#/14#Â
9-15-21Â
Toes to barÂ
3-6-9Â
Power Snatches @ 135#/95#
Masters
A. EMOM 12 min
   min 1: gorilla row x 6-8/arm
   min 2: 10 barbell bench press
   min 3: 125m ski or 150m row
B. 4 rounds
   10 barbell deadlifts
   50m bear hug sandbag carry
   Row 200m
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe