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
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