A. Take 12 min to complete 3 sets of the following:
A1. 50m farmers walk 70/h, 53/h
A2. Single arm half kneeling DB press @ 30X1 x 8-10/arm
A3. Barbell roll out x 8-10
B.AMRAP 12 min
32 double unders
16 med ball sit-ups
8 pull-ups
Masters
A. 1 power clean + 1 hang power clean + 1 front squat x 8 sets; build
B. EMOM 12 min
Min 1- 12 DB upright row
Min 2- :30 FLR on rings
Min 3- 15 DB bent over flies
C. 3 rounds for time
21-15-9
AB calories
DB Romanian deadlifts
No push-up Burpees