A. Take 15-20min to find a 1 rep max back squat
B. For time
21-15-9
Kettlebell swings 70,53
Toe to bar
75 double unders after each set
Masters
A. Complete not for time:
12-10-8-6
DB death March/leg
SA DB seated strict press/arm
FLR x 30-45sec between each see; use rings if feel good
B. 12 min AMRAP
AB or EB 10/8 cal
12 SA DB alt snatches
9 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