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 @ 20X2 x 8-10
  min 3: DB Romanian deadlifts @ 30X1 x 10
B. 10 min AMRAP
  150m row
  10 sit-ups
  8/6 EB cal
  10 kettlebell swings
  Â
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A