A. EMOM 12 min
Min 1: 40 double unders
Min 2: 8-10 Dual DB thrusters 50/h, 35/h
Min 3: row 150m
B. For time
24-18-12
Overhead barbell lunge steps 95,65
Toes to bar
Run 200m after each set
Masters
A. Complete 3 sets:
DB Romanian deadlifts @ 30X1 x 10
Barbell bench press x 10
FLR x 60sec
B. For time
21-15-9
Kettlebell swings
Hanging knee raises
Row 250m after each set
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