A. 3 rounds for time
Run 400m
21 toes to bar
15 thrusters @ 95#/65#
9 burpee box-jump overs 24"/20"
20 minute time cap
B. Sandbag bearhug accumulate 2:30 HEAVY
Masters
A. Front squats x 10,8,6,10,8,6; increase weight as reps go down
B. For time
30-20-10-5
Row calories
Box step ups; add DB if feels good
KB sumo deadlift high pulls
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