A. EMOM 12 min
Min 1: close grip barbell floor chest x 8-10
min 2: goblet wall sit x 45sec (70,53)
min 3: DB renegade row x 10 (50/h,35/h)
B. For time
25-20-15-10-5
Hand release push-ups
5-10-15-20-25
Single DB Hang clean & jerk 50,35
Run 200m after each set
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi