3 rounds for time
Run 800m
30 Pull-ups
30 Back Squats @ 95#/65#
*40 min time cap
Masters
A. 15-12-9
Clean grip deadlifts; build to a tough set of 9
DB floor chest press
Dual DB bicep curls
* go heavier as reps go down
B. 10 min AMRAP
Row 200m
10 no push-up burpees
Bike 8 cal
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