A. Take 15 minutes to complete
Back squat 5 sets of 3 @ 90% of 3RM
B. 3 rounds for time
15 box-jump on and over 24"/20"
15 Kipping HSPU
15 Kb swings @ 70#/53#
15 Pull-ups
16 minute time cap
Masters
A. Complete
14-12-10-8-6
Dual KB deadlifts
Between each set:
50m Farmers Walk
:30 side plank/side
B. 12 min AMRAP
10 SA DB hang clean & jerk
12/8 cal Echo bike
14 air squats
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-