A. EMOM 12 minutes
min 1: 14 DB reverse lunges @ 50#/35#
min 2: Max strict pronated pull-ups or banded strict pull-ups in 30 seconds
min 3: 10-15 Weighted push-ups @ 45#/25# plate on back
B. 3 rounds for time
25 Wall ball 20#/14#
20 Alternating DB snatches @ 50#/35#
15 kipping HSPU
10 Box-jumps 30"/24
Masters
A. Complete 4 sets:
A1. Front squats @ 20X1 x 8
A2. Wtd FLR x 45-60sec
B. For time
21-15-9
Dual DB thrusters
No push up burpees
Row 250m after each set