A. Take 15 minutes to complete 5 sets of the following
Front squat x2 reps @ 85% of 1RM
B. 3 rounds for time
Run 100m
24 Alternating DB snatches @ 50#/35#
Run 100m
18 toes to bar
Run 100m
12 Box-jumps 30"/24"
Masters
A. Complete 3 sets of the following:
A1. SL KB Romanian deadlifts @ 40X1 x 8-10/leg
A2. 50m farmers walk
A3. Seated DB Arnold press x 10
B. For time
40 cal bike
40 SA DB alt snatches
40 DB box step ups
40 cal bike