A. Take 12 minutes to complete the following
Back Squat
4 sets of 2-3 reps @ 90%-95% of 3RM Back squat
B. 16 minute AMRAP
10 pull-ups
20 Push-ups
30 air squats
400m Run
*Done with vest if using vest for Murph
Masters
A. EMOM 12 min
min 1: row 10/8 cal
min 2: 10 wall ball
min 3: strict banded pull-ups or ring rows @ 30X2 x 5-7
B. 4 rounds for time
12 SA DB thrusters
10 push-ups
8 cal EB
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