All:
A. EMOM x 8
1 power clean + 2 hang power clean + 3 front SqT + 4 S to OH
*Starting 145/103; ascending but no forcing anything.
**Masters: start 115/83
B. Front SqT – bottoms up w/ light bands; to 3rm for the day
C. AMRAP 15
10 Thrusters 135/93
10 c2b pullups
10 bar facing burpees
*masters 45+ 115/83. 50+ 96/63 and regular Pull-ups
D. Becomplete:
1. Tabata ring hold / HS Hold x 12 ; alt back forth between the two holds
2. 5 rds , 10 ski ski erg + 12 Ghd sit-ups
3. dB bent over seated rows 8-10 reps x 3 sets
4. DB bent over rear fly’s 10-12 reps x 3 sets
5. Lateral KB front rack step ups ; 6/ each side x 3 sets
6. Crossover symmetry