A. Deadlift x 5 tng reps every 2:00 x 5 sets @ 75% of 1RM
B. 3 rounds for time
400m run
15 box jumps 30,24
15 strict pull-ups
Masters
A. EMOM 12 min
Min 1- 10 DB seated z-press
Min 2- AB 30 sec at hard effort
Min 3- barbell glute bridge @ 10X2 x 10
B. 12 minAMRAP
6 pull-ups/ring rows
8 no push-up burpees
12 deadlifts
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-upĀ 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