A. Take 15 minutes to complete
Back squat 5 sets of 3 @ 90% of 3RM
B. 3 rounds for time
15 box-jump on and over 24"/20"
15 Kipping HSPU
15 Kb swings @ 70#/53#
15 Pull-ups
16 minute time cap
Masters
A. Complete
14-12-10-8-6
Dual KB deadlifts
Between each set:
50m Farmers Walk
:30 side plank/side
B. 12 min AMRAP
10 SA DB hang clean & jerk
12/8 cal Echo bike
14 air squats