A. Take 15-20 min to find your 1 rep max bench press
B. For time
21-15-9
Back squats 155,105
Hand release pushups
Toes to bar
Masters
A. Barbell strict press x 5,5,5,5; build
B1. Banded lat pull down x 12-15
B2. DB wtd glute bridge @ 10X2 x 12; rest 30 sec
B3. 30 sec side plank/side
X 3 sets
C. 7 min AMRAP
Row 200m
15 situps
10 Wall ball
Rest 2 min
7 min AMRAP
AB 8 cal
16 lunges
12 KBS
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-upĀ 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