A. Take 15 minutes to complete the following:
Close grip bench press
4 sets of 4 reps @ 90% of 3RM
Then complete one more set of Max UB @ 85% of 3RM
B. 2 minute AMRAP
10 burpees
10 front squats @ 135#/95#
AMRAP handstand push-ups in remaining time
rest 1:00
2 minute AMRAP
10 burpees
10 front squats @ 135#/95#
AMRAP toes to bar remaining time
rest 1:00
x2 sets
Masters
A. EMOM 12 min
Min 1: dual DB by side reverse lunges x 8/leg
Min 2: Dual DB OH carry x 100’
Min 3: row 10 cal
C. 3 rounds for time
EB 15 cal
21 kettlebell swings 35#
12 ring rows