Friday
A. EMOM 12 minutes
min 1-Farmers walk 50m 70#/53# per hand
min 2- 6-8 DB z-press
min 3- Side plank 25 sec/side
B. 4 rounds for time
50 Double unders or 50 single unders
16 single arm DB hang clean and jerks 50#/35#
12 toes to bar
Masters
A. Strict press from rack x 8 @ 20X2 x 4 sets
B1. SA DB incline bench press x 8-10/arm
B2. Double DB Upright row x 15
X 3 sets
C. For time:
18-15-12-9-6-3
Goblet squats
Sit-ups
Row 125m after each set