Friday, November 4, 2022
A. In 12 minutes complete 3 sets of the following
  A1. 16-20 DB by side reverse lunge @ 50#/35# per hand
  A2. 15-20 GHD sit-ups or Max Sit-ups in 60 seconds
  A3. 10 Pendlay rows @ 135#/95#
B. 3 rounds for time
  Run 400m
  21 Pull-ups
  15 front squats 135#/95#
Masters
A. EMOM 12 min
  min 1: bike 10/8 cal
  min 2: goblet wall sit x 45sec
  min 3: 16 alt leg med ball sit-ups
B. 15 min AMRAP
   Row 15 cal
   12 wall ball
   9 burpees
   6 box jumps