A. Take 15 minutes to complete the following
Front squat
x3 @ 80%
x2 @ 85%
x1 @ 90%
x3 @ 85%
x2 @ 90%
x1 @ 95%+
B. 4 rounds for time
12 kipping HSPU
15 toes to bar
18 front rack reverse lunges 95#/65#
Masters
A. EMOM 12 min
   Min 1: DB death march x 10/leg
   Min 2: row 9 cal
   Min 3: FLR x 45sec; may add weight
B. AMRAP 12 min
  16 Russian KBS HEAVY
  12 Box jumps or steps
  8 cal bike
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S