A. EMOM 12 min
min 1: supinated bent over row x 10
min 2: 5 DB devils press 50/h, 35/h
min 3: goblet wall sit x 30-45sec 70,53
B. AMRAP 12 min
48 double unders
12 Handstand push-ups
12 pull-ups
Masters
A. Complete 4 sets:
A1. Strict press from rack x 5; build to a tough set of 5
A2. 16 alt DB hammer curls
A3. Banded tricep extensions x 25
X 3
C. 4 rounds for time
Bike 12 cal
10 hanging knee raises
12 wall ball