A. 3 sets for max reps
1 min Max DB bench press @ 50#/35# per hand
rest :30
1 min Max strict pull-ups
rest :30
1 min Max GHD sit-ups
rest :30
x3 sets
B. 3 rounds for time *15 minute time cap
12 Box-jumps 30"/24"
15 s2oh @ 135#/95#
18 Hang Power Cleans @ 135#/95#
21 deadlifts @ 135#/95#
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