A. Take 12 minutes to complete 4 sets of the following
A1. Handstand walk skill work or 60 seconds or DB overhead carry 50m
A2. Strict Supinated pull-up or banded supinated pull-up x6-10 reps (45 second cap)
A3. Goblet wall sit 45 seconds @ 70#/53#
B. For time:
20 burpees
30 Wall ball 20#/14#
Run 400m
50 alternating DB snatches @ 50#/35#
Run 400m
30 Wall ball 20#/14#
20 burpees
*18 minute time cap
Masters
A. EMOM 12 min
min 1: 8-10 renegade rows
Min 2: 50m OH DB carry
Min 3: DB Romanian deadlifts x 10
B. 10 min amrap
24 single unders
12 dual DA DB hang clean & jerks
100’ shuttle runs