A. Take 12 min to complete 3 sets:
A1. Barbell Romanian deadlift @ 30X1 x 10
A2. DB bench press x 10
A3. Ghd sit-ups x 15-20 or 25 abmat sit-ups
B. For time
21 handstand push-ups
10 alt DB snatch 50,35
200m run
15 handstand push-ups
20 alt DB snatch
200m run
9 handstand push-ups
30 alt DB snatch
200m run
Masters
A. EMOM 12 min
Min 1: 10 good mornings with barbell
Min 2: dbl DB OH carry x 30m
Min 3: Renegade row x 6-8/arm
B. 3 rounds for time
200m row
20 KBS
10 cal AB
20 Russian twists/ may add wt