A. Take 20 minutes to build to a 3RM Back squat
B. 4 rounds for time
6 Kipping HPSU 3” defecit
9 strict pull-ups
12 Russian kb swings 70/53
15 goblet squats 70/53
**12 min time cap**
Masters
A. Back squats @ 20X1 x 3,3,3,3; build to a heavy set of 3 based off last week
B. EMOM 8 min
min 1: DB bench press x 10
min 2: Russian KB swings x 10 HEAVY
C. 10 min AMRAP
200’ shuttle runs
10 wall ball
10 step 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