A) EMOM x 15 min (5 sets)
1: Push press x 4 reps (all sets at or heavier than on 6/15)
2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps
OR Negative supinated pull-ups (heavier than 6/15)
3: 10-12 V-ups

B) 10 min AMRAP:
– 1000m row
– Max effort man makers in remaining time (35-40/20-25)
(Row + push-up + row + power clean + thruster)

Masters
A) E3MOM x 15 min (5 sets)
– Push press x 6 reps
– Bent over DB row x 8-10/side
– V-ups x 10-12

B) 10 min AMRAP:
– 1000m row
– In remaining time complete AMRAP of:
5 deadlifts (TnG with moderate weight)
7 push-ups (full depth)
9 box jumps/step-ups