A. EMOM 12 minutes
min 1: Max strict pronated pull-ups or banded pull-ups in 30 seconds
min 2: 10-12 DB thrusters @ 50#/35# per hand
min 3: Echo bike 10/8 cals
B. 3 rounds for time
5 Wall walks
20 Single arm DB hang clean and jerks @ 50#/35#
60 Double unders or 60 single unders
*15 minute time cap
Masters
A. Complete 4 sets:
A1. Back squats @ 20X1 x 12,10,8,6; build to a tough set of 6
A2. Offset dual KB carry x 50m switch at 25m mark
B. 2 rounds For time
Row 30 cal
20 ring rows
30 goblet squats
20 push-ups