A. Take 15 minutes to complete the following
Back Squat 4 sets of 5 @ 80% of 3RM from last week
B. For time
20 Clean and jerks @ 135#/95#
40 toes to bar
60 Wall ball 20#/14#
800m Run
Masters
A1. Hip extensions @ 30X1 x 10; add wt if feels good
A2. SA DB bench press @ 2020 x 8-10/arm
A3. Barbell upright row x 12-15
X 3 sets
B. AMRAP 12 min
   Bike 10 cal or run 200m
  15 hanging knee raises or alt V-ups; may add med ball
  10 hand release push-ups
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne