A. Take 12 minutes to complete 3 sets of the following A1. 12-15 DB bench press @ 30X1 tempo @ 50#/35#+ per hand
A2. Max strict pull-ups or banded pull-ups (supinated grip) in 45 seconds
A3. Kb side plank 30 sec/side 35#/26#
B. For time
Run 400m
+
3 rounds
16 Wall ball 20#/14#
12 Kb swings @ 70#/53#
8 burpees
+
Run 400m
*16 minute time cap
Masters
A. EMOM 12 min
Min 1: Clean grip deadlifts @ 30X1 x 10; increase load each set
Min 2: DB bench press x 12-15
Min 3: row 150m
B. 12 min AMRAP
200' shuttle runs
10 DB goblet squats
10 hanging knee raises/10 dual DB push press
**alternate rounds between hanging knee raises with DB push press