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
14 minute AMRAP w/ a partner 3-6-9-12-15... GHD sit-ups or v-ups Thruster @ 75#/55# Box-jump on and over 24"/20" box *once a partner starts a movement, they must finish that movement rest 3:00 14 minu
A. EMOM 10 min 1 Squat Clean + 1Hang Squat Clean -building load from 135#/95# or 70% of 1RM clean to a tough complex for the day B. For time 3 Wall walks 10 kb swings @ 70#/53# Run 300m 5 Wall walks
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute