A. For time with partner 12 min time cap
EMOM alternating movements
Min 1: 50 second Max Devil press @ 50#/35# per hand
Min 2: 50 second Max calories on Echo Bike
EMOM is done when the partners complete 60 Devils Press and 130/115/100 cals on the Bike
*if you finish all reps of a movement before 12 min then that movement becomes rest
B. 9 minute AMRAP
5 Hang squat cleans @ 135#/95#
7 box-jumps 24"/20" box
9 v-ups
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