A. EMOM 8 min
Squat clean x 3 tng reps; build from 135/95 every 2 sets
B. 4 rounds for time
4 wall walks
100m run
12 kettlebell swings 70,53
100m run
36 double unders
100m run
Masters
A. Row 2 min, AB 2 min; rest 2 min x 2 sets
B1. Seated DB Arnold press x 10
B2. Goblet split squat @ 30X1 x 10/leg
B3. FLR on rings x 30-45sec
X 3 sets
C. 3 rounds for time
Row 300m
15 wall ball
25 sit-ups
30 single jump rope
A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.
For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa
25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2