A. Take 12 min for 4-5 sets to alternate between the following two movements:
A1: thrusters x 3; build to a HEAVY set of 3
A2: strict toes to rings/bar @ 20X1 x 7-10
B. AMRAP 15 min
6 wall ball 20,14
2 chest to bar pull-ups
Run 200m
**increase wall ball and chest to bar pull-ups by 2 reps each round
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2