A. In 15 minutes complete 3 sets
A1. 6-8 strict pronated pull-up w/ max hold and lower on last rep
A2. Half kneeling single arm DB press x8 reps/arm
A3. Weighted FLR on floor 45-60 seconds
B. 12 minute AMRAP
10-12-14-16…
Alternating DB snatches @ 50#/35#
Single DB step-up 24"/20"
Medball overhead ab mat sit-ups 20/14
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