**40 min time cap
For total time
Run 600m
+
3 rounds
15 kb sumo deadlift high pulls 70/53
15 HR push-ups
Rest exactly 2:00
Run 600m
+
3 rounds
15 shoulder to overhead 95/65
30 air squats
Rest exactly 2:00
Run 600m
+
3 rounds
12 toes to bar
50 double unders or 75 single unders
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