A. Take 12 minutes to complete the following
Back Squat
x5 @ 85%
x4 @ 87.5%
x3 @ 90%
x2 @ 95%
% of 3RM Back Squat
B. For time *18 min time cap*
25 pull-ups
Run 200m
50 push-ups
Run 200m
100 air squats
Run 200m
50 push-ups
Run 200m
25 pull-ups
*In vest if using Vest for murph
Masters
A. Complete 4 sets
A1. Front foot elevated goblet split squat @ 30X1 x 8-10/leg; front foot on a 45# plate
A2. Supinated pendlay row @ 20X1 x 10
A3. Half kneeling single DB strict press @ 30X1 x 10/arm
B. 12 min AMRAP
10/8 cal EB
12 DB snatches
10 single DB step ups
8 v-ups