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