A. Take 12-15 min to complete the following:
Wtd pull-ups x 5,4,3,2,1
5 sets of 5 clean grip deadlifts; build to a tougher set
20 ring mountain climbers
B. For time
21-15-9
Row or bike calories
Kettlebell swings 70,53
Toe to bar
Masters
A. 3 sets
15 bent over DB flies
20 DB hammer curls
30 banded tricep pushdowns
B. AMRAP 12 min
5 ring rows or jumping pull ups
10 DB push press
15 squats
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