A. Back squat build to a moderate set of 3 for the day in 15 min or less
B. For time
30 Back squats @ 135#/95#
30 toes to bar
Run 400m
20 back squats
20 toes to bar
Run 400m
10 back squats
10 toes to bar
Masters
Min. 1: AB 8/6 or ERG bike 250m
Min. 2: 30 Single unders
Min: 3: 8-10 DB bent over rows
B. 10 min AMRAP
Row 200m
10 Wall balls
10 Med ball weighted sit-ups
10 ring rows
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