3 rounds for time
Run 800m
30 Pull-ups
30 Back Squats @ 95#/65#
*40 min time cap
Masters
A. 15-12-9
   Clean grip deadlifts; build to a tough set of 9
   DB floor chest press
   Dual DB bicep curls
  * go heavier as reps go down
B. 10 min AMRAP
   Row 200m
   10 no push-up burpees
   Bike 8 cal
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