A. EMOM 12 minutes
min 1- Farmers walk x 50m 70/h,53/h
min 2- Max UB strict HSPU or 7-10 kipping HSPU/DB s2oh
min 3- Echo bike 10/8 cals
B. 15 minute AMRAP
10 Power Snatches @ 95#/65#
15 Box-jumps 24"/20"
200m Run
25 Push-ups
Masters
A. Strict barbell press from rack x 12,10,8,6; build to a heavy set of 6
B. 10 min EMOM
min 1: :30 max dual KB bent over row
min 2: :30 max cal bike
C. For time
21-15-9
Dual DB thrusters
Ring rows or jumping pull-ups