A. Take 12 minutes to complete 3 sets of the following
A1. 12-15 ring push-ups
A2. Farmers walk 100m (at most 1 break)
A3. Side plank 30 sec per side
B. 3 rounds for time
Run 200m
20 single arm DB hang clean and jerks @ 50#/35#
15 toes to bar
10 box-jumps 24"/20"
Masters
A1. DB death March x 16 steps
A2. 50m FR KB carry
A3. DB side bends @ 10X1 x 8-10/side
X 3 sets
B. 3 rounds for time
15 cal row
20 box step ups
15 push-ups
10 ring rows