Minutes 00:00-12:00
10 min time cap
4 rounds
Row 16/12 cals
15 GHD sit-ups or 25 ab mat sit-ups
+
Minutes 12:00-24:00
10 min time cap
3 rounds
Bike 15/10 cal
6 Devil press @ 50#/35# per hand
+
Minutes 24:00-36:00
10 min time cap
2 rounds
50 air squats
35 Push-ups
20 hang Power Cleans @ 95#/65#
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