A. EMOM 12 min
Min 1: 4-6 devils press
Min 2: 6-8 burpee box jumps
Min 3: Row 12/10 calories
B. AMRAP 8 min
Run 100m
12 kettlebell swings 53,35
10 FR goblet lunges 53,35
Rest 2 min
AMRAP 8 min
Row 150m
12 goblet step ups 53,35
10 SDLHP 53,35
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