A. Front squat
In 15 min complete
x5 @ 75%
x4 @ 80%
x3 @ 85%
x2 @ 90%
x1 @ 92.5%-95%
B. AMRAP 12 min
10 deficit handstand push-ups 5”, 3”
50 double unders
10 pull-ups
Masters
A1. DB Romanian deadlifts @ 30X1 x 10
A2. Seated barbell z-press @ 30X1 x 10
A3. AMRAP sit-ups in 60sec
X 4 sets
B. 6 rounds for time
8 box steps
8 push-ups
8 kettlebell swings
After round 2,4,6 stop and AB 12 calories
A. Take 15 minutes to complete 5 sets of 1-2 back squats @ 100% of 3RM B. For total time 40 s2oh @ 75#/55# 30 toes to bar 20 Box-jumps 30"/24" rest exactly 1:00 30 s2oh 20 toes to bar 10 Box-jumps res
A. Take 15 minutes to complete 4 sets of the following 12 Pendlay rows @ 115#/75# 12 Tall kneeling DB strict press Max strict pull-ups/Banded pull-ups in 45 seconds B. 4 minute AMRAP 2 rounds 36 Doubl
A. EMOM 9 min Hang Squat Clean 3 reps x3 min 2 reps x3 min 1 rep x3 min -starting @ 155#/105# build to a tough single for the day B. 5 rounds for time 15 Wall ball 20#/14# 12 Hang Power Cleans @ 115#/