A. Take 12-15 min to complete 4 sets of the following:
A1. DB reverse lunge x 8/leg
A2. Double ring mountain climbers x 20-25
A3. Hip extensions @ 30X1 x 10; may add weight if feels good
B. For time
21 cal row
18 burpees
15 box jump overs
18 burpees
21 cal AB
Rest 3 min X 2 sets
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