A. Take 12 minutes to complete 3 sets of the following
A1. 16,12,8 front rack reverse lunges @ 115#/75#+
A2. Bar Muscle-up x3-5 reps or Strict/Banded pull-ups x10-15 reps
A3. FLR on floor 45-60 seconds
B. 3 rounds for time
Run 200m
40 Double unders or 40 single unders
8 Power Clean and jerks @ 115#/75#
10 Burpees
Masters
A. Complete 4 sets
A1. Back squats @ 33X1 x 5
A2. 30 banded tricep pushdowns
A3. AMRAP in 45 se. banded strict pull-ups or ring rows @ 30X2
B. 3 rounds for time
Row/EB 20 cal
10 deadlifts
15 wall ball
10 hanging knee raises