Regular CF

A) Every 90 sec, for 12 minutes (8 sets):

– Split Jerk

*Build from 55-95+%

B) EMOM x 15 min

min 1: 8 T2B, 8 T2Rings, 8 V-ups

min 2: 20-30 ft. handstand walk, 2-3 handstand walk-ins, 30-45 second handstand hold

min 3: 12 wallballs (20/14)

 

*T2B can be broken up to accumulate 8.

 

Masters

A) Every 90 sec, for 12 minutes (8 sets):

– 5 push press (moderate)

– 8 Russian KB swings (heavy)

B) EMOM x 15 min

min 1: 5 bag over the shoulder (60/30)

min 2: 10 ring rows @ 30X1

min 3: 4-7 burpees