Friday, August 19, 2022
A. For time
  Run 400m
  40 push-ups
  40 box-jumps 24"/20"
  40 pull-ups
  40 box-jumps 24"/20"
  40 push-ups
  Run 400m
*21 minute time cap
Extrad Credit
3 sets
FLR on rings 45-60 seconds
15 DB lateral raises
Masters
A. Complete not for time:
   5-4-3-2-1
   Sandbag over the shoulder cleans
   Row 10 calories after each set
B. 10 min AMRAP
   10 box steps
   8 barbell front squats; load should be something you can do all 8 reps UB each set
   10 hand release push-ups