A.
Back Squat
5,4,3,2,1,2,3,4,5
No more then 75% of your 1RM

B.
AMRAP 20
800m Run (in the 20mins)
Then
10 HSPU’s
16 DB Snatches 8 each arm (50/30)
20 KB Goblet squats (53/35)
Notes:
At the 10 min mark run another 800 meter run and come back to the movements.

Masters
A.
Same

B.
AMRAP 20
400m Run (in the 20mins)
Then
10 Seated L-Press (30/15)
16 DB Snatches 8 each arm (30/15)
20 KB Goblet squats (35/26)
Notes:
At the 10 min mark run another 400 meter run and come back to the movements.