A. EMOM 12 min
Min 1: strict Ring dips x 6-8
Min 2: 6-8 dbl DB box step up and overs
Min 3: 5-7 sandbag front squats
B. 3 rounds For time
20 SA DB OH walking lunges
15 cal row or bike
20 handstand push-ups
15 cal row or bike
Masters
A. EMOM 12 min
Min 1- 8-10 barbell good mornings; add weight if feels goos
Min 2- 8-10/arm DB renegade row
Min 3- 8-10/leg alt v-ups
B. 12 min AMRAP
12 cal AB
10 Pull-ups or ring rows
8 dbl DB hang clean & jerk
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe