A. Take 20 minutes to find your 1RM Deadlift for the day
B. 12 minute AMRAP
1-3-5-7-9…
Wall walks
10-30-50-70-90…
Double unders
Complete a 100m run after each set
Masters
A. EMOM 12 min
Min 1: row 125m
Min 2: 6-8/leg DB death March
Min 3: 20sec side plank/side
B. AMRAP 12 min
10 cal bike
12 prisoner step ups
14 kettlebell swings
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
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks