A. For time
Run 800m
50 double unders
6 wall walks
Run 400m
50 double Unders
30 toe to bar
Run 200m
50 double unders
6 wall walks
B. Assault bike or echo bike
30 seconds tough effort
Rest 30 seconds x8-10 sets
Masters
A. 12 min EMOM
Min 1- 30m FR KB carrry
Min 2- AB 5 cal
Min 3- 12 situps
B. For time
20 front squats
15 cal row
20 shoulder to over head
15 cal row
20 lunges
15 cal row
20 banded pull-ups
15 cal row