A. Take 15 minutes to complete 4 sets of the following
A1. 30 seconds Max DB floor press 50#/35# per hand right into 30 seconds max push-ups
A2. 12 front rack reverse lunges @ 115#/75#+ (increase weight to tough 12 for the day)
A3. 7-10 strict Pronated pull-up @ 20X2 tempo
B. 12 minute AMRAP
10 Wall ball 20#/14#
25 Double unders
8 Kb swings @ 70#/53#
25 Double unders
6 burpees
Masters
A. Alternate between the following two movements for 3 sets:
A1. KB deadlifts x 10 + 30m farmers walk
A2. Seated barbell z-press @ 20X1 x 8-10
A3. Side plank x 30sec/side
B. 12 min AMRAP w/partner
8/6 cal EB
30 single unders
10 wall ball