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
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe