A. Take 12 min to complete 3-4 sets of the following movements:
A1. DB bench press x 10 reps
A2. Bent over supinated barbell row @ 20X1 x 8-10 reps
A3. SL Romanian KB deadlift @ 30X1 x 8-10 reps/leg
B. For time
Split reps however you like
100 sit-ups
50 handstand push-ups
1000m row or 800m run
50 pull-ups
100 walking lunges
Masters 7:15am
A. 12 min EMOM
Min. 1: AB 6/4 or ERG bike 250m
Min. 2: 30 Single unders
Min: 3: 5 Ring rows 30x1
B. 10 min AMRAP
10 Wall balls
10 med ball cleans
10 Med ball weighted sit ups
20 steps Med ball OH walking lunges (10/leg)