A. EMOM 12 minutes
min 1- 12 toes to bar or 12-14 GHD sit-ups
min 2- 6-8 DB power Clean and jerks @ 50#/35# per hand
min 3- Echo Bike 10/8 cals
B. 5 rounds for time
35 DU or 35 single unders
15 deadlifts @ 115#/75#
10 s2oh @ 115#/75#
*12 minute time cap
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-up 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