A. In 15 minutes complete 3-4 sets of the following
A1. 8 DB or KB RFESS/leg
A2. 8 Pendlay Rows @ 20X2
A3. 8 strict dips on bar or rings
B. 3 rounds for time
20 DB Snatches @ 50#/35#
15 toes to bar
10 box-jumps 24"/20"
50 double 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