A. EMOM 12 minutes
min 1- Sandbag bearhug carry 50m
min 2- Max UB pull-ups or ring rows (cap @ 15 reps)
min 3- Echo Bike 12/9 cals
B. For time
55 thrusters @ 115#/75#
*Every Break complete 10 barfacing burpees
Masters
A. EMOM x 10 min
Min 1: clean grip deadlifts x 8; build each set
Min 2: seated Dual DB z-press x 8-10
B. 3 rounds for time
300m row
20 walking lunges
15 ring rows
10 push-ups