A. Take 15 minutes to complete the following
Front squat
x3 @ 80%
x2 @ 85%
x1 @ 90%
x3 @ 85%
x2 @ 90%
x1 @ 95%+
B. 4 rounds for time
12 kipping HSPU
15 toes to bar
18 front rack reverse lunges 95#/65#
Masters
A. EMOM 12 min
Min 1: DB death march x 10/leg
Min 2: row 9 cal
Min 3: FLR x 45sec; may add weight
B. AMRAP 12 min
16 Russian KBS HEAVY
12 Box jumps or steps
8 cal bike
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