A. EMOM 12 minutes
min 1- Max strict pull-ups in 30 seconds
min 2- 8-10 Seated DB strict Press @ 50#/35# per hand
min 3- Goblet Wall sit 30 seconds @ 70#/53#
B. 3 rounds for time
Run 200m
16 Wall ball 30#/20#
12 Hang Power Snatches @ 95#/65#
8 burpees
**16 minute time cap
Masters
A. Alternate between the following two movements for 5 sets:
A1. Back squats @ 20X1 x 5,4,3,2,1; build to a heavy single
A2. FLR x 30-45 sec; add weight if feels good
B. 3 rounds for time
21 wall ball
15 jumping pull-ups
300’ shuttle runs