A. EMOM 12 minutes
min 1- 12 front rack reverse lunges @ 95#/65#+
min 2- 12-15 DB Floor press @ 50#/35#+
min 3- 6-8 strict pronated pull-ups (add band as needed)
B. For time
Run 800m
40 kb swings @ 70#/53#
20 burpees
Run 400m
20 kb swings @ 70#/53#
10 burpees
Masters
A1. Pendlay row @ 2021 X 10-12
A2. Diamond push-ups on knees X 10-12
A3. DB Arnold press @ 2021 X 10
X 3
B. FT:
AB 20 cal
30 DB thrusters
30 hanging knee raises or v-ups
AB 10 cal
15 DB thrusters
15 hanging knee raises or v-ups