A. EMOM 12 minutes
min 1- Row 12/9 cals
min 2- 5-10 strict HSPU or 6-8 seated DB strict press
min 3- Side plank 20 sec/side
B. 3 rounds for time
15 Push Press @ 95#/65#
20 box-jump on and over 24"/20"
15 Sumo deadlift high pulls
20 v-ups
*15 minute time cap
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