A. EMOM 12 minutes
Min 1- Row 12/9 cals
min 2- 4-6 Devil Press @ 50#/35# per hand
min 3- Weighted FLR on floor 40 seconds 45#/25#
*increase row by 1 cal each round (if feels good)
B. 3 sets for reps
1 min alternating DB snatches @ 50#/35#
1 min Ab mat sit-ups
1 min HR push-ups
rest 1:00 btw sets
*goal is Same or More reps each set
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-