A. Take 12 -15 min to complete 3 sets of the following:
A1. 12-15 ring push-ups
A2. 6-8 strict pull-ups
A3. Half kneeling DB press x 10/arm
A4. Farmers walk x 50m 70/h, 53/h
B. “Fran”
For time
21-15-9
Thrusters 95,65
Pull-ups
Masters
A. Row 200m; rest 1 min x 4 sets
B1. Barbell floor chest press x 10
B2. Dbl KB bent over row x 10
X 4 sets
C. For time
30 cal row
30 Dbl DB front squats
30 DB push press
30 DB deadlifts
30 cal row
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-up 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