A. Take 15-20min to find a 1 rep max font squat
B. For time
300 double unders
60 chest to bar pull-ups
600m run
60 handstand push-up
**split reps any way you like**
**18min time cap**
Masters
A1. DB RDL @ 3030 x 10
A2. Ring rows @ 30X1 x 5-7
A3. DB bicep curl to Arnold press x 10
X 3 sets
B. 3 rounds
250m row
15 push press w/ DBs
20 goblet w/ KB
C. Accumulate 3 min FLR
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