12 minute AMRAP
Run 100m
12 Push-ups
Run 100m
12 Step-ups 24"/20" box
*If you have are going to wear vest for Murph, wear it here
rest 4:00
12 minute AMRAP
Row or Bike 12/9 cals
10 front rack reverse lunges @ 95#/65#
8 s2oh @ 95#/65#
Extra Credit
3 sets
15 DB hammer curls
30 Banded tricep pushdowns
15 DB lateral raises
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