A. EMOM 12 minutes
min 1: Bike 10/8 cals
min 2: 6-12 Mixed grip strict pull-ups
min 3: 4 Double kb deadlifts+4 kb Hang cleans+4 Kb s2oh+4 kb front squats @ 53#/35# per hand
B. 8 minute AMRAP
6 Power Cleans @ 135#/95#
12 Push-ups
18 Walking lunges
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See AllFor max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u
190
A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede
660
A. Take 12 minutes to complete the following Push Press 3 sets of 3 reps @ 85% of 1RM *Complete a 5 sec pause overhead on last rep + 1 set Max reps UB @ 90% of 1RM B. Minutes 00:00-10:00 8 minute time
970
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