A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1

B.
Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s
A.
Same

B.
Same