A. EMOM 12 minutes
min 1- Bike 10/8 cals
min 2- 5-10 strict Pronated pull-up
min 3- 6-8 Dual DB power Clean and jerks @ 50#/35# per hand
B. 10 minute AMRAP
3-5-7
Hang Power Snatches @ 95#/65#
Burpees
*Complete 20 Double unders after each set
*start back @ 3 after the round of 7
For time with a Partner 50 Power Cleans @ 135#/95# Run 400m together 75 synchro air squats Run 400m 100 Alternating push-ups Run 400m 75 synchro air squats Run 400m 50 Power Cleans @ 135#/95#
A. EMOM 12 minutes min 1- Farmers walk 50m @ 70#/53# per hand min 2- Row 12/10 cals min 3-8-10 standing barbell strict press @ 95#/65# B. 3 rounds for time Run 200m 12 Burpees 15 toes to bar 18 s2oh @
A.12 minute AMRAP 12 Kb swings @ 53#/35# 18 Ab mat sit-ups 24 walking lunges B. Echo bike 25 seconds HARD effort rest walk 2-3 min btw sets x3-4 sets Extra credit: 3 sets: Ring mountain climbers x 20-