A. Take 15 minutes to complete 5 sets of the following
Front squat x3 reps @ 80% of 1RM
B. 4 rounds for time
20 Wall ball 20#/14#
15 toes to bar
10 deadlifts @ 185#/125#
Masters
A. EMOM 8 min
2 front squats + 2 push press
B. 4 rounds for time
Bike 15 cal
10 DB hang power cleans
15 hand release push-ups
10 ring rows
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi