A. Take 15 minutes to complete 4 sets of the following:
A1. 12 Single arm DB or Kb row/arm
A2. 15 DB bench press 50#/35# per hand
A3. 12 barbell glute bridges @ 115#/75#+
B. 12 minute AMRAP
50 kb swings @ 53#/35#
50 Ab mat sit-ups
50 Goblet squats @ 53#/35#
50 Ab mat sit-ups
50 Goblet step-ups 53#/35#
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