A. Take 15 minutes to complete the following
Back squat
2 sets of 5 @ 80%
2 sets of 3 @ 85%
2 sets of 1 @ 90%
B. For time
40 wall ball 20#/14#
40 Deadlifts @ 115#/75#
40/30 cal row or bike or 400m run
40 deadlifts @ 115#/75#
40 wall ball 20#/14#
16 minute time cap
Masters
A. Complete:
15-12-9-6
DB Romanian deadlifts @ 30X1
DB bench press
50m farmers walk after each set
B. 3 rounds for time
Row 400m
21 kettlebell swings
15 push-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