CFM

1. EMOM x 16
Minute 1: 7 DL 185/135 + 7 Box Jumps
Minute 2: 5 HSPU
Minute 3: 7 WB + 7 C2B
Minute 4: Row 15/12 Calories

2. Recovery:
2:00 each side Pigeon
2:00 each side Foam roll lats

MASTERS:
1. Midline:
3 Rounds:
6 Z-press
6 GHDSU
6 Bent over rows
2. WOD:
12-9-6
Ring Row
Double Under
2 Shuttle Runs in between rounds