A. EMOM 12 min
Min 1: AMRAP 30 sec ring muscle ups
Min 2: AB HARD effort in 30 sec
Min 3: 30m double DB/KB OH waiters carry 50/h, 35/h
B. For time:
15-12-9-6-3
Box jumps 30,24
Toes to bar
Start with a 200m run and complete a 200m run after each set
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-upĀ x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H