L
A. Take 15 minutes to complete below
Front squat 4 sets of 5 @ 70% of 1RM
*complete a 2 sec pause in the bottom of the squat on the last rep of each set
B. 2 rounds for time
50 air squats
40 ab mat sit-ups
30 Push Press @ 95#/65#
20 CTB pull-ups
*14 minute time cap
Masters
A. EMOM 12 min
min 1: Dual DB OH carry x 30m
min 2: goblet wall sit x 30-45sec
min 3: wtd FLR x 30sec
B. 15 min AMRAP
5 jumping pull-ups or ring rows
10 push-ups
15 squats
200m row