A. EMOM 12 min
Min 1- 2-3 muscle-ups/7 CTB pull-ups
Min 2- Seated z-press @ 20X1 x 10 reps
Min 3- row 15/12 cal
B. For time
40 back squats 115,75
40 sit-ups
30 pull-ups
30 front squats 95,65
30 sit-ups
20 pulls ups
20 Overhead Forward lunges in place
75,55
20 sit-ups
10 pull-ups
*Any time you break with the bar complete 7 burpee penalty
Masters 7:15am
A. Every 90sec x 4 sets
1 power clean + 1 hang clean + 2 hang squat clean
C. AMRAP 5 min
10 DB bench /floor press
20 box jumps/step ups
Rest 3 min
AMRAP 5 min
Row 150m
5 no push-up burpees
10 air squats