A. EMOM 12 min
min 1: 10 touch and go deadlifts @ 185,125
Min 2: handstand push-ups x 10
Min 3: row 150m or AB 10/8cal
B. 3 sets for time with 2 min rest between sets
Row 500m
10 sumo deadlift highpulls 75/55
20 no push-up burpees
10 sumo deadlift highpulls 75/55
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