A) Every 90 sec x 15 min (10 sets):
– 2 front squats @ 80-85%

B) For time:
– 50 cal row
– 40 wallballs (20/14#)
– 30 shoulder to overhead (115/75#)
– 20 burpee box jump overs (24/20”)

Masters
A) Every 90 sec x 15 min (10 sets):
– 7 heavy goblet squats
– 7 push-ups

B) For time:
– 750/600m row
– 40 wallballs
– 30 BB push press (75/45, 65/35, 45/25)
– 20 burpee box step ups