A. EMOM 12 min
min 1: ring push-ups x 8-10
min 2: bent over barbell row x 10
min 3: OH DB carry x 30m 50/h, 35/h
B. 5 rounds
5 deadlifts 275, 185
10 hand release push-ups
15 box jumps 24,20
Extra credit
3 sets
:30 hollow hold
:30 hollow rock
15 v-ups
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