A. EMOM 12 min
min 1: 5-7 strict toe to bar
min 2: 10 Alt DB snatch 50,35
min 3: Ring dips x 6-8
B. For time
16 overhead barbell lunges 95,65 8/leg
15 bar facing burpees
12 power snatch 95,65
16 overhead barbell lunges
12 bar facing burpees
9 power snatch
16 overhead barbell lunges
9 bar facing burpees
6 power snatch
Masters 7:15am
A. In 12 minutes complete 3-4 sets of the following:
A1. Dbl KB front rack squats @ 20X1 x 5 reps
A2. Barbell seated z-press @ 10X1 x 5 reps
B. For time:
25 single unders
14 KB reverse lunges
15 push-ups
25 single unders
10 KB reverse lunges
10 push-ups
25 single unders
6 KB reverse lunges
5 push-ups