A. Take 15 min to complete:
A1. 15-12-9-6
DB bench press
A2. 3-5 Bar muscle ups or 5-7 strict pull-ups
A3. 20 ring mountain climbers between each set
B. 12 min AMRAP
20 air squats
10 toe to bar
5 handstand push-ups
Masters
A. Complete 3 sets
A1. Seated DB Arnold press
A2. Banded triceps pushdowns x 25-30
A3. DB bent over flies x 15
A4. DB hammer curls x 10/arm
B. 12 min AMRAP
Bike 10 cal
20 DB FR walking lunges
10 Push-ups